I used to be overweight.

When I first went vegan, I started gaining weight.

Eventually, I was over 20+ pounds heavier.

I thought I was eating healthy.

I also thought I was doing the right things for my health.

Turns out I was wrong.

I learned many lessons the hard way.

Today, I’m sharing five simple lessons that helped me lose 10 to 20 pounds on a plant-based diet.

Each lesson comes with three easy steps you can follow.

Let's dive in.

Not planning my meals led me to make poor choices.

I often grabbed fast food or processed snacks because nothing was ready.

Step 1: Set a time for planning.

Take 10 to 15 minutes one day each week to plan your meals.

Step 2: Write it out and stick to it.

Use a notebook or your phone to list your meals for the week.

Step 3: Shop smart for whole, plant-based foods.

Before heading to the store, make a list of fruits, vegetables, whole grains, and lean proteins like lentils, chickpeas, or tofu.

This simple planning helped me avoid temptations and save money.

Lesson 2: Keep moving, even in small steps

I once believed you had to run marathons or spend hours in the gym.

I learned that small movements add up over time.

Step 1: Start with short walks.

Even a brisk 10-minute walk during your lunch break can boost your energy.

Step 2: Mix in simple strength moves.

Do basic exercises like squats, push-ups, or light weights at home.

Step 3: Create a routine that fits your schedule.

Find moments to move, whether it’s a quick stretch in the morning or a walk before bed.

Small, consistent actions can make a big difference.

Lesson 3: Choose whole, plant-based foods

Being vegan isn’t always enough if you choose processed options.

I learned that many processed vegan foods can stall progress.

Step 1: Load your plate with fruits and veggies.

Fill half your plate with colorful fruits and vegetables for vitamins and fiber.

Step 2: Pick lean plant proteins.

Include seitan, fava beans, tofu, or tempeh in every meal to build muscle and feel full.

Step 3: Cut back on processed snacks and sweets.

If you crave something sweet, opt for a piece of fruit instead.

Lesson 4: Find balance with rest and recovery

I once thought that working out was the only key to weight loss.

I discovered that sleep and rest are just as important.

Step 1: Get enough sleep.

Aim for 7 to 8 hours of sleep every night to support your health.

Step 2: Set a simple bedtime routine.

Turn off screens 30 minutes before bed, and consider reading or taking a warm shower.

Step 3: Take time to relax during the day.

Short breaks to breathe deeply or stretch can reduce stress and help prevent weight gain.

Lesson 5: Track your progress and celebrate small wins

I made many mistakes until I started tracking my progress.

Knowing what worked—and what didn’t—kept me motivated.

Step 1: Keep a simple journal or use a tracking app.

Write down what you eat, exercise, and feelings each day.

Step 2: Set small, clear goals.

Celebrate little wins, like drinking more water or adding an extra serving of greens.

Step 3: Learn from mistakes and adjust.

If one day doesn’t go as planned, review it and try a new approach the next day.

A simple plan to drop 10-20 pounds:

1. Meal planning: Pick one day a week to plan your meals, write out simple ideas, and shop with a list.
2. Keep moving: Start with a 10-minute walk, add basic strength moves, and find pockets of time to move.
3. Choose whole foods: Fill half your plate with fruits and veggies, include lean proteins, and avoid processed snacks.
4. Rest well: Get 7-8 hours of sleep, create a calming bedtime routine, and take short breaks to relax.
5. Track and celebrate: Keep a daily journal, set small goals, and learn from any missteps along the way.

When I began these steps, I often skipped meal planning and ate fast food.

I once thought the long run was the only answer, so I filled my plate with sugary vegan snacks.

By tracking my progress and celebrating small wins, I steadily improved.

You can see change by taking one step at a time.

These small actions help you get leaner, stronger, and healthier without giving up your busy life.

Remember, this isn’t about perfection—it’s about progress.

Every day is a chance to make a better choice and learn from mistakes.

I share these lessons as a friend who has learned from the missteps.

You can unlock your plant power and reach your health goals.

Take it one day at a time, and know that I believe in you.

Your busy schedule does not have to stop you from becoming the healthiest version of yourself.

Focus on winning today.

Then, stack this up each day.

To your best health,