Health: Tips For Losing Weight

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Tips For Losing Weight

by Anai Rhoads AnaiRhoads.org

Question:

Hi Anai! I've been a strict vegan for only about a month now (I slowly transitioned over the process of a couple of months), and am finding it to be a very rewarding, and "easy-to-live-with" lifestyle. I would really like to lose some weight, and according to the BMI index, I need to lose at least 24 pounds to be in the "healthy" weight category for my height. I've lost over 5 pounds in the last month, but I was letting myself go hungry a lot of the time. I have since started to incorporate more whole grains into my diet, but fear that this will slow my weight loss, as carbohydrates are known to be high in calories. How can I find satiety, while minimizing caloric intake?

Answer:

Congratulations on going Vegan! You are right, it can be a very "easy to live with" lifestyle. Many tend to nosedive into it before dipping a toe or two in the vegetarian pool first. That is where the complications begin and the lifestyle becomes just another diet. It sounds like you took the necessary steps to reach this point!

The first step to losing weight while still consuming carbohydrates is to buy unprocessed food. The food you find on the shelves may claim low carb/fat but are loaded with sugar or salt. Reach for whole, natural foods when shopping. Your body needs complex carbs to survive. Avoid the refined carbohydrates if possible.

You will find there are "good" carbs that won't pack on as much of the weight as the "bad" carbs do. Keep in mind, as with any food - moderation is key. Here is a list of good carbs to consider on your next trip to the market:

Rice - Wild rice and brown rice are good examples
Whole wheat Flour/Grain - Use whole wheat and grain flours for breads, pastas, cereals and so on.
Fibre - High fibre fruits and vegetables are great and very filling.
Legumes - Beans are a great source of protein and are considered a good carb option.

Try to incorporate protein with your carbs. Protein is filling and keeps your blood sugar levels stablised. Research has shown that refined carbohydrates spike blood sugar levels, then drop them dramatically. This causes one to feel hunger sooner and
thus assisting in weight gain.

For a snack try peanut butter on a whole bagel. As a dinner treat, try hummus on toasted whole wheat pita bread. Avoid eating too many nuts as they are actually a combination of starch and proteins.

If you drink colas - stop. The occasional soda pop can wreak havoc on your dietary plans. Eliminating this drink from your diet will prove an interesting result with regards to weight loss. Avoid sugar in general, it is the ringleader of bad carbs. This includes fruit juices made from concentrate or sweetened. Check your labels carefully. Avoid the following ingredients as they contribute to weight gain through refined sugars:

Fructose
Dextrose
Sucrose
Mannitol
Sorbitol
Maltose
Turbinado sugar
White, brown, raw sugar
Commercial sugars such as NutriSweet
Aspartame
Corn syrup

If you love jams and jelly on your morning toast, opt for a home-made version. This way, you can avoid the added sugars that are added to make the commercial product so sweet.

Another thing I should point out - birth control pills. If you are on the Pill and have noticed the weight gain since the onset of use, look for another method. Changing your Pill may also help you greatly as all Pills are not created equally. Also note that estrogen replacement therapies may destabilise hypoglycaemia and hyperinsulinism.

Always consult a doctor or nutritionist before attempting any new diet or exercise regimen. An excellent BMI Chart can be found Here

Anai Rhoads

Copyright Š1996-2003 Anai Rhoads
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