How to Lose Weight On a Vegetarian Diet
Sher came to me in the middle of September basically wanting to just clean up her diet. She was already very active participating in boot camp, running, hiking, yoga and weightlifting.
As a vegetarian, Sher had begun to get lazy with her diet, fixing meals for the rest of the family but just grabbing quicker, processed foods for herself.
She had begun the menopause phase of her life and was concerned that the few pounds she had put on were going to become more if she wasn’t careful. Her diet was a mix between some healthy organic vegetables and some processed, high carbohydrate foods. She was surprised to hear that some of her choices were not that good for her despite the product claims to be “natural” or “healthy”.
Like many vegetarians, her diet was low in protein and high in carbohydrates. She got away with this type of macronutrient profile for years as she has remained extremely active however menopause changes everything. With menopause our bodies are not going to process the carbohydrates the same way and we need to really adjust the way we eat not only for weight control but for health issues. Her diet was also low in fat and had too many processed foods adding unnecessary chemicals to her body.
Sher began her program with BodyDesigns Two-Week Detox Plan. Her primary goal was to feel good and be healthy so we didn’t really set a weight goal for her but during the two weeks on the detox she lost 7 pounds. She has been off the detox for 3 weeks now, following her Lifestyle Diet Plan, and has lost another 7 lbs. for a total of 14 lbs. She reports to me that she loves how she feels and how she is eating. Her logs are amazing – she has an excellent balance of protein, fat and carbohydrates. She is cooking meals again, trying new foods and her family is even stealing some of her cooked goodness!
We made a few changes to her workout program. Sher was running almost daily then following it with boot camp, yoga or stretching and sometimes weights. I asked her to try to decrease the running and make it shorter but harder and take some rest days where she could do alternative exercises. She had some hip pain and joint discomfort and my concern was that was going to get injured as she got older unless we began some adjustments.
She took my advice and has incorporated some “urban hiking”, an occasional Peak 8 and I’m happy to hear that her body feels so much better.
When I asked to tell me what helped her the most she said:
1. Changing my diet was key! I had no idea that I was eating so many carbohydrates (sugar) and not getting much quality protein at all. The simple suggestions were so easy to incorporate and I no longer shy away from the kitchen looking for the easy way out.
2. Logging my food and getting the daily feedback helped me to learn along the way, and get my questions answered as they came up. This daily coaching was just what I needed to get back on track.
3. Changes to my workout were small but just enough to feel my body be able to recover better and since I watch my diet now I am not chasing my diet with excess exercise.
Congratulations Sher! In just over a month you have lost 14 lbs., transformed your eating habits from mediocre to amazing and made changes in your workout that will help you remain active for life.
Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!