Vegetarians get fat, too. Whether it's due to a change in lifestyle or diet, the notorious freshmen 15, post-baby fat or simply metabolism slowing with age, eating a vegetarian diet is no guarantee that you'll stay svelte. Vegetarian weight loss is basically no different from weight reduction based on any other diet. A vegetarian weight loss plan should involve counting calories, exercising, staying hydrated and avoiding processed foods. Vegetarian diet menus must be balanced to provide enough protein, especially if you are exercising as you diet.
Calories
It takes 3,500 calories to burn a pound of fat, but just cutting 500 calories out of your diet won't be enough for you to lose weight if you gained it by eating an extra 1,500 calories per day. Figure out your minimum caloric needs by multiplying your current weight by 15. That's calculated for a moderately active person who exercises for at least 30 minutes per day. Subtract 500 from that number, and that is how many calories you should be eating per day. Losing two or three pounds is quick enough -- any faster and you court health risks, as well as gaining the weight back later.
Carbohydrates
Whole grains pack more nutritional punch than processed starches, so choose brown rice over instant white rice. Switch to whole wheat pasta and whole grain breads to avoid the insulin response that starchy, high-glycemic index foods can cause. Base your weight loss plan on vegetables, fruits, beans and legumes to ensure that you're getting enough carbohydrates for energy and enough fiber to keep you full and to foster healthy elimination.
Protein
Getting enough protein can be difficult for vegetarians, especially if you have chosen to avoid dairy, eggs and fish. Beans and legumes in combination with rice offer complete proteins, as do nuts and seeds. Soy-based cheeses and meat substitutes offer protein, but read the labels, because they can be high in calories. Egg whites, low-fat cheeses and fish offer excellent lean protein if your choice of vegetarian diet allows them.
Preparing Foods
Steam, bake, broil, braise or grill vegetables to avoid adding fat to them. Changing the way you cook a vegetable often changes its taste and texture, making your diet more varied. Use olive oil or nut-based oils for sautéing and as flavorings. Stay away from high-fat condiments such as mayonnaise. Read the labels on commercial salad dressings to make sure they aren't high in fat, sugar or salt. Combining vegetables that have been steamed and sprinkled with herbs and lime or lemon juice is an excellent way to keep your menus fresh.
Exercise
Working out is as important for vegetarians as it is for a dieter with a more inclusive diet plan. The American College of Sports Medicine recommends that you make exercise a regular part of your day. Either do 20 minutes of intense cardio three times per week along with strength training, or do 30 minutes of moderate cardio five days per week. Strength training should involve eight to 10 exercises, with each repeated eight to 12 times.
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