8 Weight Loss Tips that Actually Work – From a Nutritionist

Luke Gabites, Nutritionist

Introduction

In a world inundated with quick-fix diet solutions and conflicting nutrition advice, achieving and maintaining a healthy weight can feel like an uphill battle. As a nutritionist, I’m often asked about effective strategies for weight loss. The good news? There are numerous evidence-based tools at our disposal. This comprehensive guide will explore sustainable weight loss approaches, with a focus on plant-based nutrition and holistic health.

Check out the full video on my YouTube channel.

Weight loss is more than just a number on a scale; it’s about improving overall health, increasing energy levels, and enhancing quality of life. By adopting a plant-based approach, we can not only achieve our weight loss goals but also nourish our bodies with essential nutrients, support our planet’s health, and cultivate a positive relationship with food.

Understanding Weight Gain: It’s Not Your Fault

Before diving into weight loss strategies, it’s crucial to understand that holding onto body fat is a completely normal biological response. Our ability to store energy during times of abundance has been key to human survival for millennia. This evolutionary advantage allowed our ancestors to survive periods of food scarcity, ensuring the continuation of our species.

In today’s environment of readily available, high-calorie processed foods, this once-beneficial trait can work against us. We’re surrounded by energy-dense foods that our bodies are programmed to crave and consume. However, it’s important to remember: your body is functioning exactly as it should. There’s no shame in struggling with weight; we’re simply adapting to an unnatural food environment.

Understanding this can help shift our perspective from one of blame or frustration to one of compassion and empowerment. Rather than fighting against our biology, we can work with it, creating an environment and lifestyle that supports our health goals.

8 Key Strategies for Sustainable Weight Loss

1. Prioritise Protein for Satiety

Protein is the most satiating macronutrient, helping you feel fuller for longer. Adequate protein intake can prevent excessive hunger and overeating, making it easier to maintain a calorie deficit for weight loss. For those following a plant-based diet, excellent protein sources include:

Tofu: A versatile soy product containing about 10g of protein per 1/2 cup
Lentils: Offering 9g of protein per 1/2 cup cooked
Beans: Various types providing 7-10g of protein per 1/2 cup cooked
Chickpeas: Containing 7g of protein per 1/2 cup cooked
Quinoa: A complete protein source with 4g per 1/2 cup cooked
Tempeh: Fermented soy product with 15g of protein per 1/2 cup

These foods not only provide protein but also offer additional nutrients and fibre, supporting overall health and weight management. Aim to include a source of protein with each meal and snack to maintain satiety throughout the day.
Tofu, a great source of plant-based protein.
Tofu is a great source of plant-based protein.
Learn more about plant-based protein sources

2. Embrace a Plant-Slant Diet

Focusing on whole plant foods is a game-changer for weight loss. Plants are naturally high in fibre and water content, which helps you feel full without excess calories. This approach allows you to eat larger volumes of food while potentially consuming fewer calories overall. Some nutrient-dense plant foods to incorporate include:

Leafy greens (spinach, kale, Swiss chard): Rich in vitamins, minerals, and antioxidants
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts): High in fibre and cancer-fighting compounds
Colourful fruits (berries, citrus, apples): Packed with vitamins, antioxidants, and natural sweetness
Whole grains (oats, brown rice, barley): Provide sustained energy and essential B vitamins
Legumes (all varieties of beans and lentils): Excellent sources of protein, fibre, and minerals

By filling your plate with these nutrient-dense, low-calorie foods, you naturally crowd out less healthy options. This approach not only supports weight loss but also provides your body with a wide array of essential nutrients, promoting overall health and wellbeing.

Discover the power of a plant-based diet

3. Shift from Restriction to Inclusion

Rather than focusing on foods to avoid, concentrate on including more nutrient-dense, whole foods in your diet. This mindset shift from restriction to abundance can make your weight loss journey more sustainable and enjoyable. Here’s how to put this into practice:

Start meals by adding a serving of vegetables or fruit
Experiment with new plant-based recipes each week
Gradually increase the proportion of whole plant foods on your plate
Keep a variety of colourful fruits and vegetables readily available for snacking
Learn to prepare familiar dishes using more plant-based ingredients

Remember, a balanced approach allows for occasional treats within an overall healthy eating pattern. By focusing on what you can add to your diet rather than what you should remove, you create a positive relationship with food that can last a lifetime.

4. Be Mindful of Added Fats and Oils

While some fats are essential for health, it’s easy to overconsume calories from added oils and fats. One tablespoon of oil contains about 120 calories, which can add up quickly. Be aware of hidden fats in:

Salad dressings: Opt for vinegar-based or make your own with minimal oil
Cooking methods: Try water sautéing or using non-stick pans to reduce oil use
Processed foods: Read labels carefully, as many packaged foods contain added oils

Instead of relying heavily on extracted oils, opt for whole food sources of healthy fats like:

Avocados: Rich in monounsaturated fats and fibre
Nuts: Providing protein, healthy fats, and essential minerals
Seeds: Offering omega-3 fatty acids and various micronutrients

These whole food fat sources come packaged with additional nutrients and fibre, making them more satiating and beneficial for overall health.
Photo of olive oil
Olive oil is a healthy food but rich in calories.

5. Understand Calorie Balance

Weight loss fundamentally comes down to maintaining a calorie deficit over time. However, whether to track calories meticulously or not depends on individual preferences and history. Some find calorie tracking motivating and informative, while others may find it triggers unhealthy behaviours.

If you choose to track calories:

Use a reliable app or food diary
Be honest and accurate with portion sizes
Include all foods and drinks consumed
Pay attention to nutrient balance, not just calorie count

For those who prefer not to track:

Use the plate method: 1/2 plate vegetables, 1/4 plate whole grains, 1/4 plate protein
Practice mindful eating, paying attention to hunger and fullness cues
Focus on food quality rather than quantity

Consider working with a nutritionist to find the right approach for you. They can help you determine an appropriate calorie range and ensure you’re meeting all nutrient needs while working towards your weight loss goals.

Book an online nutrition consultation with Planted Nutrition

6. Nourish Your Body Adequately

Even when aiming for weight loss, it’s crucial to ensure your body receives all necessary nutrients. Nutrient deficiencies can hinder weight loss efforts and impact overall health. Focus on nutrient-dense foods, particularly plant-based options like:

Fruits: Rich in vitamins, antioxidants, and fibre
Vegetables: Providing a wide array of micronutrients and phytochemicals
Whole grains: Offering B vitamins, minerals, and sustained energy
Legumes: Excellent sources of protein, iron, and zinc
Nuts and seeds: Providing healthy fats, vitamin E, and minerals

These foods provide essential vitamins, minerals, and phytonutrients while naturally supporting weight management. Pay special attention to nutrients that can be harder to obtain on a plant-based diet:

Vitamin B12: Consider a supplement or fortified foods
Iron: Combine plant-based iron sources with vitamin C for better absorption
Omega-3 fatty acids: Include flaxseeds, chia seeds, and walnuts regularly
Vitamin D: Ensure adequate sun exposure or consider a supplement
Zinc: Found in whole grains, legumes, and pumpkin seeds

By focusing on nutrient density, you ensure that your body is well-nourished even while in a calorie deficit, supporting sustainable weight loss and overall health.

7. Incorporate Regular Exercise

While exercise alone may not lead to significant weight loss, it plays a vital role in overall health and can support your weight loss journey. Regular physical activity offers numerous benefits:

Improves metabolism: Building muscle through strength training can increase your resting metabolic rate
Boosts energy levels: Regular exercise improves cardiovascular health and stamina
Enhances mental health: Physical activity releases endorphins, reducing stress and improving mood
Increases motivation: Seeing improvements in fitness can boost confidence and commitment to health goals

Aim for a combination of:

Cardiovascular exercise: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity per week
Strength training: At least two sessions per week, targeting all major muscle groups
Flexibility and balance: Activities like yoga or stretching to improve overall fitness and reduce injury risk

Find enjoyable forms of movement that you can sustain long-term, whether it’s walking, cycling, swimming, dancing, or team sports. Remember, the best exercise is the one you’ll actually do consistently.
Group of people exercising
Exercise is great for helping us feel good and motivated which can make sticking to our goals easier.

8. Cultivate Self-Compassion and Clarify Your Values

Weight loss is a journey that requires patience and self-compassion. Be kind to yourself and remember that progress isn’t always linear. There will be ups and downs, and that’s completely normal. Practice self-compassion by:

Acknowledging that change is challenging
Treating yourself with the same kindness you’d offer a friend
Viewing setbacks as learning opportunities rather than failures
Celebrating non-scale victories, like increased energy or improved sleep

Clarifying your values and reasons for wanting to lose weight can help maintain motivation during challenging times. Ask yourself:

Why is weight loss important to me?
How will reaching my goal improve my life?
What other areas of my life will benefit from this journey?

Consider using our free health checkup tool to identify your health priorities and values. This can help you stay connected to your deeper motivations, making it easier to stick to your goals long-term.

The Role of a Plant-Based Nutritionist in Your Weight Loss Journey

Navigating weight loss can be complex, and working with a qualified plant-based nutritionist can provide personalised guidance and support. At Planted Nutrition, we offer:

Tailored nutrition plans based on your individual needs and goals
Education on plant-based nutrition for optimal health and weight management
Strategies to overcome obstacles and maintain long-term success
Ongoing support and accountability

Our approach considers not just what you eat, but how you eat, your lifestyle factors, and your individual health needs. We can help you:

Design meal plans that are nutritionally balanced and satisfying
Navigate social situations and dining out while sticking to your goals
Address any nutrient concerns specific to plant-based diets
Develop strategies for meal prep and planning to support your busy lifestyle
Adjust your plan as needed based on your progress and feedback

Book your online nutrition session with Planted Nutrition today

Conclusion

Sustainable weight loss is achievable with the right approach and support. By focusing on nutrient-dense plant foods, mindful eating habits, and holistic lifestyle changes, you can work towards your health goals while nourishing your body. Remember, every small step counts, and you don’t have to navigate this journey alone.

A plant-based approach to weight loss offers numerous benefits beyond just shedding pounds. It can improve your overall health, reduce your risk of chronic diseases, increase your energy levels, and even benefit the planet. By adopting these strategies and working with a professional, you’re not just losing weight – you’re gaining a healthier, more vibrant life.

Ready to transform your health and achieve your weight loss goals? Book a consultation with Planted Nutrition today and take the first step towards a healthier, more vibrant you!

FAQs

Can I lose weight on a plant-based diet?

Yes, a well-planned plant-based diet can be excellent for weight loss. Plant-based diets are typically high in fibre and nutrients while being lower in calories, which can support weight management. However, it’s important to ensure you’re getting all necessary nutrients, especially protein, vitamin B12, and iron. Working with a plant-based nutritionist can help you create a balanced plan that supports your weight loss goals while meeting all your nutritional needs.

How long does it take to see results from a plant-based weight loss plan?

Results can vary depending on individual factors such as starting weight, diet adherence, and activity level. Some people may notice changes within a few weeks, while for others it may take a few months. Remember, sustainable weight loss is typically 0.5-1 kg per week. It’s important to focus on consistent, healthy habits rather than rapid weight loss. Non-scale victories, such as improved energy, better sleep, and clearer skin, often appear before significant weight loss and can be great indicators of improved health.

Do I need to count calories on a plant-based diet for weight loss?

While calorie counting can be helpful for some, it’s not always necessary on a plant-based diet. Many people find that focusing on whole, nutrient-dense plant foods naturally leads to a calorie deficit. The high fibre content of plant foods can increase satiety, making it easier to eat less without feeling deprived. However, portion control is still important, especially with calorie-dense plant foods like nuts, seeds, and avocados. Working with a nutritionist can help you determine the best approach for your individual needs and goals, whether that involves calorie counting or other methods of portion control.

How can I ensure I’m getting enough protein on a plant-based weight loss diet?

Getting adequate protein on a plant-based diet is entirely possible with proper planning. Include a variety of protein-rich plant foods such as legumes (beans, lentils, chickpeas), whole grains (quinoa, oats, brown rice), nuts, seeds, and soy products (tofu, tempeh). Aim to include a protein source with each meal and snack. Plant protein powders can also be a convenient way to boost protein intake. Remember, combining different plant protein sources throughout the day ensures you’re getting all essential amino acids. A plant-based nutritionist can help you create a meal plan that meets your protein needs while supporting your weight loss goals.

Can I still enjoy my favorite foods while losing weight on a plant-based diet?

Absolutely! A sustainable weight loss approach allows for flexibility and enjoyment. The key is moderation and balance. You can still enjoy your favorite foods while following a plant-based diet for weight loss. Many traditional recipes can be adapted to be plant-based and more nutrient-dense. For treats and processed foods, practice mindful eating and portion control. Remember, restriction often leads to cravings and potential overeating. By allowing yourself to enjoy all foods in moderation, you’re more likely to stick to your healthy eating plan long-term. A plant-based nutritionist can help you find ways to incorporate your favorite foods into a balanced diet that supports your weight loss goals.