Here are some vegan fat loss hacks tailored for women over thirty:
1. Eat balanced meals consistently:
A balanced diet fulfills all of your nutritional needs. This comprises of foods from:
Prioritize protein sources such as edamame, seitan, textured vegetable protein — and can help manage weight and reduce the risk of disease.
Eat high fiber carbohydrates such as bulgur wheat, farro. High-fiber carbs are great for so many reasons such as keeping us regular, helps with weight loss, heart-healthy, and are great for our gut and reducing overall inflammation.
Eat non starchy vegetables such as spinach, broccoli. According to the USDA’s recommendations, at least half of your plate at meal times should consist of vegetables.
Eat fruits such as kiwi, berries. Fruits are nutrient-dense and good for overall health. Because they’re high in water and fiber but low in fat and calories, they can help you manage your weight.
2. Prioritize Protein:
Protein is the most important nutrient when it comes to fat loss and getting toned.
Ensuring you are getting adequate protein to support your metabolism. Include plant-based protein sources such as tofu, tempeh, lentils, textured vegetable protein, fava tofu and seitan in your meals. This will help your weight loss goals because it will boost your metabolism and regulate your hunger controlling hormones that increase levels of satiety AKA fullness and you naturally just eat less as a result. It is magical!
Protein has a higher thermic effect of food than ANY other macronutrient. The more protein you eat you actually burn a little more calories! Muscle will burn more calories than fat tissue, so we want to keep our muscle because this will help us with losing body fat! Protein’s thermic effect is 20-30% in comparison to carb 5-10% and fat is 0-3%.
3. Track Your Food.
A study published in the journal Obesity in 2019 suggests that individuals who monitor their food intake tend to achieve greater success in both weight loss and maintenance efforts.
Although continuous tracking isn’t necessary, it can serve as a helpful tool until new habits are firmly established. Commencing your weight loss journey with food tracking allows you to grasp portion sizes and monitor snacking habits throughout the day. Tracking food intake can enlighten you on the quantity of oatmeal in your bowl or the number of impromptu handfuls of chips consumed while pondering dinner options. Methods for tracking include logging what you ate for an entire day over several weeks using a notebook or an app. This approach facilitates familiarization with portion sizes and macronutrients, allowing you to make informed meal choices and fostering sustainable eating habits.
4. Stay Hydrated:
Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. It all boils down to how the body cannot burn calories and burn fat into energy AKA weight gain. Not drinking sufficient water will slow down your metabolism. You may find yourself twice as hungry when you are dehydrated. This will likely lead to increased snacking and unnecessary calorie consumption. It is suggested that increased water intake is associated with decreased food intake and lower overall calorie intake. Keep in mind water is NOT a replacement for a meal when you’re hungry! Just stating that staying hydrated can help you eat more mindfully and more in-line with your body’s needs.
5. Mindful Eating:
Mindful eating entails being fully present with your food, tuning into its flavors, textures, and how it impacts your body. This practice not only aids in recognizing the difference between physical and emotional hunger but also supports weight loss. At its core, mindful eating encompasses several key principles:
- Consuming food slowly and without distractions (think social media, checking email, in front of your work computer, etc)
- Paying attention to physical hunger signals and stopping when feeling satisfied
- Recognizing the difference between genuine hunger and other triggers for eating
- Engaging all senses to fully experience the colors, smells, sounds, textures, and flavors of food
- Addressing feelings of guilt and anxiety surrounding food
- Eating to support overall health and wellness
Practicing mindful eating redirects your focus and decelerates your pace, transforming eating into a deliberate rather than reflexive behavior. Moreover, heightening awareness of your body’s signals for hunger and fullness enables you to differentiate between emotional cravings and actual physical hunger.
6. Eat Fiber-rich Foods:
Increase your fiber intake during meals! Fiber helps to fill you up by expanding in the stomach and slowing down digestion, signaling to your brain that you are full. Gut bacteria feed off fiber and produce short-chain fatty acids, like acetate, which plays a role in regulating body weight, according to a 2019 review in Nutrients. Research suggests that an increase of just 14 grams of fiber daily could lead to a 10% reduction in calorie consumption and a weight loss of roughly 4 ½ pounds over four months. Fiber adds bulk to meals, aiding in feelings of fullness, and slows stomach emptying, signaling to the brain that you’re satisfied. Aim for a daily intake of fiber is 25 to 35 grams. According to the USDA, 1 cup of raspberries has 8 g of fiber, 1 cup of cooked broccoli has 5 g of fiber and 1/2 cup of black beans has about 7 g of fiber.
7. Regular Intentional Movement:
Exercise is essential for weight and fat loss because it increases the efficiency of how the body burns energy. The more muscle mass(HELLO weight training!) you have, the more calories you also burn while at rest!! Incorporate both cardio and weight training exercises into your routine to support fat loss and muscle maintenance. I love to encourage 4-5 times a week strength training and 2-3 days a week of cardio (think power walks) PLUS getting in your step count. According to a study in Nutrients of 2022, walking is one of the best exercise options for weight loss because it’s a free low-impact workout accessible across a wide range of ages and abilities.
Remember, sustainable fat loss takes time and consistency. Focus on making gradual, long-term changes to your diet and lifestyle for sustainable results.