Introduction
Losing weight on a plant-based diet can be challenging, especially when you think you’re eating healthily but still struggle to shed pounds. I faced this issue for nearly a decade, battling with weight loss despite following a plant-based lifestyle. After years of trial and error, I discovered 10 plant-based weight loss habits that helped me lose 40 pounds and maintain that loss for over six years. These habits focus on satisfying, low-calorie foods and sustainable lifestyle changes that make weight loss feel effortless. Whether you’re new to plant-based eating or looking to refine your approach, these tips can help you achieve and maintain your weight loss goals. Let’s explore how to make plant-based weight loss habits work for you.
10 Plant-Based Habits to Lose Weight and Keep It Off
Habit 1: Eat Potatoes Daily
Potatoes are a weight loss superstar due to their high satiety index, which measures how full a food makes you feel. According to a study published on PubMed, boiled potatoes score 323 on the satiety index, far surpassing other foods like croissants (47). This means you can eat a large volume of potatoes—about 400 calories per pound—while feeling full and satisfied. I include potatoes in at least one meal daily, whether boiled, baked, or roasted. Pair them with vegetables and a protein source like tofu for a balanced, low-calorie meal.
Habit 2: Consume a Pound of Non-Starchy Vegetables Daily
Non-starchy vegetables like broccoli, asparagus, mushrooms, and Brussels sprouts are low in calories (about 100 calories per pound) and high in fiber, making them ideal for weight loss. A study from Healthline found that each additional 3.5-ounce (100-gram) portion of vegetables consumed daily led to an extra 3.3 pounds of weight loss over six months. I aim to eat a pound of vegetables daily, split between lunch and dinner. This habit reduces cravings, keeps you full, and supports overall health with essential nutrients.
Habit 3: Cut Out Oil
Cooking oils are calorie-dense, packing about 120 calories per tablespoon, and offer little satiety. According to Ground Leaf, cutting out oil can significantly reduce calorie intake, aiding weight loss. I switched to cooking with water, vegetable stock, or an air fryer, which has made it easier to maintain a calorie deficit without feeling deprived. While some oils, like olive oil, may have health benefits (Healthline), eliminating oil entirely simplifies calorie control for plant-based weight loss.
Habit 4: Create a Rolling Prep System
Meal prepping can be overwhelming, but a rolling prep system keeps it simple. I always have potatoes and tofu ready to go. I roast potatoes in the oven, steam them in a pressure cooker, or microwave them, and I season tofu with nutritional yeast and vegetable stock before air-frying it. This takes about 20 minutes per week and ensures I have low-calorie, satisfying meals on hand. The key is to prep when you run out, creating a seamless cycle that prevents decision fatigue.
Habit 5: Choose Core Weight Loss Dinners
Having three to four core dinners on rotation simplifies meal planning and supports weight loss. My go-to meals include pasta with lots of vegetables, lentil dal with rice and vegetables, and hearty soups. These dishes are easy to modify for different calorie needs, making them family-friendly. By adding more vegetables and avoiding oil, I keep these meals low in calories while maintaining flavor and satisfaction.
Habit 6: Eat Oats Every Day
Oats are a high-fiber, filling breakfast option that helps control appetite throughout the day. I eat oats almost daily, adding protein powder, fruit, flaxseeds, and soy milk for extra nutrition. According to Healthline, high-fiber foods like oats promote satiety, reducing the likelihood of overeating later. Experiment with different toppings to keep oats exciting, but make them a consistent part of your routine.
Habit 7: Weigh Yourself Daily
Daily weighing provides valuable data without defining your worth. A study cited by Diabetesnet.com showed that people who weighed themselves daily during the holiday season lost 3-4 pounds, while those who didn’t gained 6-7 pounds. I weigh myself every morning to track trends and adjust my habits if needed. This practice fosters accountability and helps maintain long-term weight loss.
Habit 8: Stop Using Dressings
Salad dressings, especially oil-based ones, can add hundreds of calories to a meal without filling you up. I flavor my vegetables with herbs, spices, soy sauce, or a small amount of hummus, which is lower in calories than most dressings. If you must use a dressing, choose one with 30-40 calories per tablespoon and use it sparingly. This habit allows your taste buds to adjust to the natural flavors of vegetables, supporting your weight loss efforts.
Habit 9: Move More
Increasing daily movement burns extra calories and improves overall health. I use a walking treadmill under my desk, stand while working, and park far from my destination to add steps. According to Optimising Nutrition, incorporating more movement can enhance weight loss by increasing calorie expenditure without requiring intense exercise. Start with small changes, like a daily walk or a step goal, to build a sustainable habit.
Habit 10: Adopt a “Fail Faster” Mindset
Weight loss is not linear, and setbacks are normal. Adopting a “fail faster” mindset means taking action, learning from mistakes, and moving forward. This approach helped me stay consistent despite occasional slip-ups. Instead of feeling discouraged, view failures as opportunities to refine your habits. This mindset is crucial for long-term success in maintaining plant-based weight loss habits.
Conclusion
These 10 plant-based weight loss habits transformed my approach to eating and helped me lose 40 pounds while maintaining that loss for over six years. By focusing on high-satiety, low-calorie foods like potatoes and vegetables, eliminating oil, and building sustainable routines, you can achieve your weight loss goals without feeling deprived. Consistency is key, so start small and experiment to find what works for you. For more inspiration, check out related posts on The Benefits of a Plant-Based Diet or Easy Plant-Based Recipes for Weight Loss, or watch the original video that inspired this guide. You’ve got this—start implementing these habits today!