Shed those extra pounds on a vegan diet plan with these 5 simple tips!
When it comes to weight loss, it’s great to “think big.” When it comes to changing habits we’ve had for years however, long-term success is usually found by consistently taking small steps in the right direction until you reach your larger goal. In this article we are focusing on “meal time”. These 5 tips may seem obvious, but if you actually follow them, they will truly help you lose those pesky extra pounds!
- Eat slowly.
- Stop eating before you are full.
- Salt and sweeten your food yourself.
- Use smaller plates and glasses.
- Do all your eating at the table.
Let’s break it down…
- Eat slowly. Some of us are naturally fast or slow eaters. If you are a slow eater, congrats! Keep it up! If you tend to clean your plate and as you look around, see that others have barely gotten started, you have some work to do. In order to slow down, take a minute at the beginning of each meal to consciously say to yourself, “I’m going to take my time eating this meal.” Play a game with yourself and see how long you can take to reach your last bite! It takes practice. Put down your fork between bite. Chew each mouthful of food thoroughly before swallowing. Talk to others if you are in a social setting (without food in your mouth!) These small tricks will make a big difference.
- Stop eating before you are full. This is only possible if you are abiding by tip #1, so start there! If you stop eating when you are “stuffed” or even simply “full”, as I’m sure you’ve experienced, shortly after you stop eating you become even fuller. If you can stop yourself just before you get to the point of feeling full, within 20 minutes you will reach that “full” and satisfied feeling you are trying to achieve. It takes this long for your food to travel and settle in your stomach. Simple concept. Simple yet challenging solution. It’s all about being conscious enough to make the decision to stop eating at the right time. Practice… you can do it!
- Salt and sweeten your food yourself. Whenever possible, whether you are buying food at the grocery store or eating out, get foods unsalted and unsweetened. Take out the guess work and take control of your food. Instead of allowing someone else to determine how much, and what kind, of salt or sweetener is added to your food, do it yourself. Use Himalayan or Celtic Sea Salt, and pure organic raw stevia as healthier options. If you like chocolate almond milk for example, buy the unsweetened version and add stevia to sweeten it, giving it no extra calories. Saving yourself 10-20 grams of sugar every time you have a glass adds up quickly! For an extensive list of vegan foods I recommend check out the Beginner’s Guide to a Sexy Fit Vegan Lifestyle.
- Use smaller plates and glasses. Sound silly? That saying, “our eyes play tricks on us” is so true! A small plate loaded with food will seem more satisfying than a large plate with the same amount of food. Same with liquid in a glass. If it works, who cares if it’s not based on logic or reality!
- Do all your eating at the table. Taking the time to sit at a table and enjoying your food as your activity for that moment is the way to go. When you have food as your secondary activity as you watch tv or work, you will end up eating much more without even realizing it. You know those times you grab the bag of chips, plop down on the couch, and start watching Tv? Before you know it you’re reaching for the last chip thinking, “I can’t believe I just ate that whole bag!” Make it a habit to eat at the table, enjoying the food you have in front of you before moving on to your next activity.
Now it’s time to take these concepts and put them into action starting right now! It takes consistency and time, but before long these tips will become your new habits and the extra pounds will drop off, and stay off.
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Ella Magers, MSW
Founder & CEO at Sexy Fit Vegan®
A passionate vegan for the last 28 years, Ella Magers, MSW is a leading voice for revolutionary transformation in the fitness industry. Ella connects people with the information, tools, support, and guidance they need to develop holistically healthy habits, claim mental and emotional well-being, and live more fulfilling and fiercely compassionate lives. Ella is a professional speaker, published author, and coach. She is the spirited host of the inspiring Rise & Thrive Podcast and the Vegan Life Coach Podcast, founder of Sexy Fit Vegan®, and creator of the 22Reboot total transformation system. As a plant-based athlete and former bodybuilding champion, Ella was recognized as one of the world's top personal trainers by bodybuilding.com and Shape Magazine. Having healed from her own struggles with disordered eating, Ella Magers shows people that there are alternatives to crash diets and excessive workout regimens, and how to align their lifestyle with true health by using compassion as their compass. Ella is on the founding board of Hogs & Kisses Farm Sanctuary, a 501(c)3 nonprofit with the mission of creating the best possible life for farm animals while inspiring compassion for all living beings.
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I just finished reading Ella’s new book, such an inspirational and easy way to get your head around what would be a major change for the better!!! It felt as if Ella was right there ready to help me in the kitchen. Ella you truly have great talent for writing……add it to the list!
Loved it!!!