Just because you don't eat meat doesn't mean you can't gain weight. All too often, people who stop eating meat rely on simple carbohydrates and high-fat protein substitutes to help them feel full. Pizza, French fries and bagels are all vegetarian, but all can pack on the pounds. One issue vegetarians face is getting enough protein without relying on high-calorie foods like cheese. The key is to remember that being a vegetarian means eating your vegetables.
Step 1
Cut down on fats. Avoid fried foods, high-fat dairy and junk food. Replace butter and cheese with a low-fat yogurt spread: pour plain yogurt into a colander lined with two coffee filters, lay the colander over a bowl, and allow it to drain in the refrigerator overnight. The result is a thick, low-fat cream cheese-type spread. Soy yogurt works as well as dairy.
Step 2
Replace simple carbohydrates with complex carbohydrates. Eat brown rather than white rice or oatmeal instead of sugared cereal. Eat a piece of fresh fruit when you have a sugar craving.
Step 3
Drink your water. Start and end your day with a glass or two, and carry a bottle with you to sip throughout the day. Green tea counts too, and is full of antioxidants. Both water and tea can help to curb hunger.
Step 4
Exercise every day. Remember, you can eat potato chips on the couch all day and still be vegetarian, but it's still not good for you. Aim for 30 minutes of cardio at least three times a week. Add in weight training to help build muscle. Muscle is more metabolically active than fat, so you burn more calories.
Step 5
Limit your intake of processed soy products. Many meat replacements contain soy, which is high in calories. Instead, get your protein from beans, quinoa and, if you aren't vegan, low-fat dairy.
Step 6
Eat your vegetables! Remember, that's what being vegetarian is all about. Choose high-fiber veggies such as tomatoes, avocados and artichokes to help you feel fuller, longer.
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