The vegetarian diet often means lower calorie and fat consumption, according to MayoClinic.com. Simply following a vegetarian diet does not guarantee you will lose weight if you don't choose healthy vegetarian foods and adopt other healthy lifestyle choices. Instead of replacing animal products with other high-calorie foods, focus on nutrient-dense foods that offer your body energy without packing on pounds.
Eat Different Foods
Eating a wide variety of healthy vegetarian foods provides your body with the necessary nutrients. Stick with primarily whole grains, vegetables, fruits and legumes for a balance of fiber, protein, vitamins and minerals that support weight loss and healthy body function. Branch out from your usual vegetarian fare to discover new healthy options. Fitsugar recommends cooking with tofu, which is low in calories and works in almost any dish in place of meat. Beans are another option to bulk up meals with fiber and protein when you skip the meat.
Track Liquid Calories
Consuming calories in the form of beverages can lead to difficulty losing weight. Even if you order your favorite flavored latte with soy milk, it still probably has lots of extra calories and sugar that get in the way of weight loss. Read the calorie, fat and sugar contents of beverages before you consume them. Track your beverage consumption for a week to determine how many calories you are drinking. Water or tea work well on a vegetarian diet while keeping the calorie count low.
Increase Fiber
Fiber helps you feel full and stay full for longer. The vegetarian diet leaves you plenty of opportunities to increase your fiber intake without fiber supplements. Plan your meals and snacks to include sources of fiber each day. Many fruits and vegetables contain high levels of fiber, including apples, strawberries, pears, raspberries, bananas, peas, artichokes, broccoli and brussels sprouts, according to MayoClinic.com. Legumes are also high in fiber, with split peas, lentils, black beans and lima beans leading the way. Expanding your grain choices offers new sources of fiber for your diet. Consider trying quinoa, barley, bran or oatmeal for a fiber boost.
Exercise
A vegetarian diet alone may not be enough to lose weight the way you want. Supporting the vegetarian lifestyle with regular physical activity increases your calorie-burning and weight loss. Choose a physical activity that fits into your lifestyle that you also find enjoyable. This allows you to stick with the exercise routine for continued weight loss.
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