Any Vegans struggling to lose weight?!

Exercise will absolutely help.

You are questioning whether exercise will help you lose weight?

Exercise will help if you're healthy enough for it. I have a hard time with exercise because it's a migraine trigger for me. I have to be careful about over-exerting myself and I have to watch what I eat. Also, if you're eating a lot of processed foods I would cut those out completely. Even if they're vegan they can have a ton of salt in them and you could be holding onto some water that you wouldn't otherwise. So, less processed food, drink more water, exercise if you can.

Calorie deficit and exercise are two consistent ways to help lose weight.

Are you vegan for ethical reasons- or because you think it's the best way to lose weight and be healthy? Honest question- not a jab.

Hm, it's been easier for me to keep weight off as a vegan, but it depends on what you eat! As a vegan you still need to make an effort to eat healthy whole foods and get enough proteins. When I'm in weight loss mode, I stick to 1200 calories a day. My go to's are a plant based protein shake with coconut milk in the morning, for lunch I like chickpeas in an Indian sauce with brown rice (portion control is key) or a huge salad with protein of my choice and something crunchy, and dinner I'll do a veggie burger on whole grain bread, or even some oatmeal and natural peanut butter. Limiting calories and enough protein is key. Working out is great for you, but won't necessarily help you lost the weight you want unless your diet is under control.

I'm a vegetarian, not a vegan. But yes, if you can exercise you should. Dieting isn't enough. Eat lots of protein and exercise. That includes both cardio and weight training. If you can join a gym and work with a trainer. They may be able to help you reach your goal.

Being a vegan does not automatically translate to weight loss. It's easy to load up on carbs like bread, rice and pasta which for me would be a recipe for weight gain. You still need to keep your calories in check and yes, exercise will help.

Exercise will help, but make sure you're eating the right foods. A lot of vegans end up eating a lot of pasta and bread. Make sure you're keeping your diet very plant based.

Thanks for the support ladies!!

I am a vegan totally for ethical reasons.

I think I have to commit to this gym thing one more time. I really appreciate this feedback, sometimes you just need to "hear" it one more time!

What exactly do you eat? mostly?

Unfortunately exercise only helps me maintain weight. For me to lose weight it's probably 90% what I eat. And healthy eating doesn't cut out. The only time I've seen a change in my weight is when I completely cut carbs which is the worst! Or eat only 1200 calories a day. I hate it!

Cakewalk82 I feel you! I have yet to see the scale move from exercising, hence my frustration. I have been hitting 1200 calories consistently at times less (I eat bushels of kale and veggies) but it's like my body is like screw you, we aren't letting go of this fat.

You HAVE to do cardio to burn fat! Regular exercise should be part of any weight loss efforts. It should be a combination of cardio and strength. Plus, muscles help you burn fat faster. I'm a vegetarian for ethical reasons, and I will not lose weight if I don't work out regularly. It is also important to get plenty of protein and healthy fat. It seems counter-intuitive, but you need both of those to lose weight.

You do not have to do cardio to lose fat- just makes it a little easier- I typically don't start doing cardio in my cutting till the last 5 pounds.

You are correct though you should have a cardio AND strength element to your workouts- but really you can control your weight through intake alone.

Totally agree with @JoRocka. Lost my first 50 lbs through diet alone, and exercised while taking the last 10 off. Now when I fluctuate (after Christmas, etc) I just restrict my diet for a bit.

@Ambica Are you getting enough protein and healthy fat? What kind of exercise are you doing? It could be that a change in macronutrient levels and/or a change in your exercise is all you need!

Ok, so it seems I'm going against what everyone else here has said, so get ready for UO! I am also an ethical vegan (for the animals, planet, and starving countries) but the health is a fantastic bonus! That is, if you're not a junk food vegan which is super easy to do lol.

The fat you eat is the fat you wear. Processed foods like Daiya and tofurkey are great for special occasions but all that oil - holy crap! It's true that just being vegan doesn't make you healthy, but it IS healthier since you aren't eating all those fatty animal products and over-consuming protein (read proteinaholic). Carbs don't make you fat; look at Asian countries that eat their weight in rice and very little fat and protein- walking sticks everywhere! (The China Study)

Basically, in order to lose excess weight, especially that last bit of stubborn weight, is to cut out highly processed foods and ALL OIL. You'll still get plenty of fat from (for example) small handfuls here and there of nuts/seeds, occasional avocado, beans, and bananas which actually contain omegas! It's impossible to be fat free, so focusing on low fat is not harmful in the slightest. Focus on carbs/fiber like FRUIT, whole grains and pseudo grains, beans/legumes, potatoes, and vegetables. I include a little organic tofu, tempeh, and polenta (minimally processed).

I think this is important - I am against calorie restricting vegan foods (besides fat calories). The only reason calorie restriction is a thing is because you need to restrict fat and protein (animal products have way too much) in order to lose weight, so people just started eating less food in general. This starvation dieting is not healthy, and definitely not necessary as a vegan. As long as you are low fat and high carb, you can eat until you're full every meal and lose weight. You could eat 3000 calories a day with mild-medium exercise and lose weight (after healing and adjusting). Just as long as you're putting the right fuel in your body.

Have you heard of The Starch Solution? Dr John McDougall as well as Dr Michael Greger (nutritionfacts.org) have both explained the science behind this very well (check YouTube). Also read 80/10/10. And look up Freelee The Banana Girl; I love her emphasis on fruit (although recognizes McDougall's method as healthy also if you don't have access to much fruit, as long as you don't overdo it on the sodium). She has an amazing testimony and has been coaching for 8-9 years or so. She is raw til 4 vegan which I personally believe is healthier than regular healthy vegan.

I hope this helps! I have done soooo much research and experimentation over the last several years, so I love sharing what I've learned

ETA: and yes you should be exercising! Being sedentary is bad for you no matter what you eat. Between diet and exercise, I'd say health is maybe 70 percent diet and 30 percent exercise.

Omg of course exercise would help. Did you really say that? Lol

Littlefoot you are SO amazing!! Thank you for all your insight!! It seems I have a lot of reading to do! Thank you for such thorough insight! Much love!

1200 is way too few calories to eat consistently, especially if you exercise. Your body will soon go into starvation mode. Are you getting enough protein? That is what will make you feel full for longer. (When I was a vegan I ate a ton of bagels and peanut butter and pasta, and gained 20lbs.) Exercise might not necessarily make you lose weight, but it will change your body composition. I weigh about 10lbs less than I did when I was a vegan, but am a size 4 as opposed to a size 10 due to weight-lifting and HIIT.