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How to lose 10 pounds on plant-based diet // download fat loss meal & workout plan

Today I'm going to share with you the Occupation: STRONG method that helped hundreds of my clients lose body fat, gain lean muscle mass, and gain their confidence and energy back. This method has three pillars. Think forward, plan forward, and move forward.

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Before we go into the step-by-step action plan, I want to share with you some important things. I'm not here to pressure you to become a vegan. This is not my philosophy. I believe everybody should follow what their heart and body dictate and let others do the same. In fact, I'm not vegan myself. I'm plant-based. Most of my food comes from plant-based sources, but not all of them, not every single day, and this is absolutely fine. So, if you have no intention to become 100% plant-based or vegan, you can still enjoy this article, make use of the tips, and implement the action steps. I truly believe that more plant-based food in our diet is a win for everyone.

If, after going through the steps and the plan, you still have questions, feel free to join our Facebook group, where you have direct access to me. We can also set up a strategy call to help you create your own personalized plan. Let's take a look at the 5 pillars of losing 10 pounds.


Think of your weight loss journey as a lifestyle transformation without calorie deficits, long hours on the treadmill, or quitting your favorite foods. Focus on long-term success and results and move beyond the daily stress and negativity that "popular" weight loss programs prescribe to you.

5 Pillars of Sustainable and Achievable Weight Loss

What we need to do is assess your current situation, set goals (in this case, losing 10 pounds), and devise a strategy to bridge the gap between where you are now and where you want to be. How do we do that? There are 5 areas that we need to work with:

  • Diet and nutrition

  • Activity: workout and daily movement

  • Sleep

  • Stress

  • Self-belief


How do you assess your current situation?

In order to lose ten pounds, you really need to work on and improve all five areas I mentioned above.

1. Diet and Nutrition

I want you to write down the last 10 meals you had, whether they were in the last two days or maybe three days. I want you to rate them on a one-to-ten scale for how nutritious they were. Give it a nine or ten if you ate mostly whole plant-based foods with very little processed food.It's one if you mostly ate junk food.If you had a burger with fries, or if you had pizza, then you had some extra cheese on it; you know what I mean. If it was processed, it gets a low score.

2. Activity: workout and daily movement

I want you to write here on a line how many workouts you did on average over the last couple of weeks, so if you made it to the gym once or twice, write it down. Daily movement is anything and everything you do all day outside of your workouts. If you have a sedentary job or you are in front of the computer all day, I want you to give yourself a one or a two; if you are a nurse doing physical work, I want you to give yourself a 10, or if you are somewhere in between but you do like taking daily walks on purpose or you walk the dog a lot, you can give yourself a four or a five.

3. Sleep

How many hours did you sleep in the last three nights? Was it maybe 4 or 5 hours? Make a note of the quality of your sleep as well. Again, you can rate it on a one-to-ten scale.

4. Stress

We all have stress in our lives; what makes a difference is how you deal with stress. Unfair requests from your boss or your boyfriend leaving his socks on the floor are really making you angry. Do you have a way to calm yourself down? So just rate yourself. Where are you now?

5. Self-belief

And then there is self-belief. Super important. Do not neglect that. It is essential to your success that you fully believe in yourself and trust the process. You have to be certain that you are indeed capable of reaching your goals in 12 weeks.

How do I prioritize?

So you can see the data from where you are now. to reach your goal and lose 10 pounds. We need to make those as close to a ten as possible. And now we have to identify which areas are the most important. That's going to be your priority to reach your goal. Because we cannot work and make changes on all of them at the same time, that’s going to set you up for failure. Don’t waste your time with unrealistic, drastic changes in your lifestyle. Identify the two or three pillars that got the lowest scores. Work on them in the first months and don’t worry about the rest.

How long does it take to lose 10 pounds on a plant-based diet?

It's safe to say that losing one to two pounds per week is healthy and achievable. I would give a little bit more time because the progression is not linear. So don't stress yourself; give yourself more time. So, 12 weeks is a realistic timeframe, especially if you want to lose ten pounds that are mostly body fat.


What to eat to lose weight on a plant-based diet

I created a fat-loss meal and workout plan that you can download. The idea is to consume the majority of your foods from whole, plant-based sources. This is where you have to focus and minimize processed foods. Because a plant-based lifestyle is so abundant in plant-based foods, there is room for some processed food. If you want chips sometimes or you want some vegan creme brulee or a vegan cake here and there, that's absolutely fine. This is the great in the plant-based lifestyle, it provides you the space and the time when you can have and indulge in your favorite foods. So, no restrictions. Just think about the abundance of plant-sourced foods. You also want to make sure that you get adequate amount of protein because that's going to keep your hunger level low and it's going to help you retain and build lean muscle mass.

What are the best plant-based protein sources?

It's everything that's derived from soy, for example, tofu, tempeh, and soy milk. You can use other non-dairy milks as well. Legumes, chickpeas, and beans are also great protein sources. So, eat a wide range of these high-protein plant-based foods, minimize your fat intake, and avoid added sugar. It doesn’t have to be complicated. Here's an example of a high-protein, moderate-carbohydrate fat-loss meal plan:


Overnight oats or tofu scramble


BBQ tempeh or home-made ‘vegan chicken’ aka seitan


‘Mush-fu’ or Tofu bowl

should you increase your Activity and Workout?

Increasing your daily activity is super important; one way to do that is by walking, which is unfortunately very underrated, but it helps a lot. I would suggest making an extra effort to maybe go for a walk in the morning or at lunchtime and increase your daily steps to about 10,000 per day.

If you've been doing one to two workouts per week and mostly on the treadmill to burn fat, this is not the best and most efficient way. If you can only make it to the gym a few times a week, don’t worry. If you don't have time, you don't need to add another workout. You can keep that for two weeks. But if you want, maybe you can make it three. That's just a little bit of effort.

I highly recommend doing full-body workouts 2-3 times a week. Focus on compound movements so you can utilize the time effectively in the gym. They also burn more calories and engage more muscle groups, which will in turn help you speed up your metabolism.

Be sure to download the fat-loss workout plan. I included workouts for you if you are a gym-goer, if you like working out at home with dumbbells and resistance bands, if you prefer bodyweight workouts, or if you simply have no access to workout equipment.

They are all available in the Occupation: STRONG app, which you can download for your Android or Apple phones. It’s completely free to download, and even when you subscribe, you get a 7-day free trial. You have nothing to lose, so you can go ahead and check it out.

Sleep more, live better

Sleep is when your body can recover. If you don't sleep enough, you're going to feel hungry and tired, you're going to crave food, you're going to lose patience fast, and your stress level is going to go up. So you need to watch out for your sleep. Trust me, I spent many years not sleeping, and it didn't do any good. If there is anything on earth I could change, it would be to make sleeping a priority. I want you to set up a time when you go to bed and wake up. The most important thing is to be there at the same time.

There are also tools out there that can help you, such as the Calm app. The "sleep stories" really help me fall asleep easily night after night. You can try it if you are like me and find it hard to switch off your mind when you go to bed. I would also suggest setting up an evening routine. A few hours before bedtime, put down your phone and your computer. You can make a cup of tea and grab a book. The goal is to have a pre-bedtime routine and some quiet time before you go to bed. Do this every single night, and it will create a new good habit, so you’ll be sleeping like a baby very soon.

can you reduce daily stress?

Stress, along with a lack of sleep, is one of the most common reasons why people cannot lose weight. They eat healthy and workout regularly, yet they cannot lose weight. Sounds familiar? Let me tell you that most often than not, it comes down to these three factors: sleep, stress level, and belief.

How can you address your stress level and keep it in check?

You will require tools to both distress and relax. You can do yoga, meditation, or journaling. Whichever one you prefer If you haven't done meditation before and don’t know where to start, search on YouTube for "morning meditation." There are so many videos to choose from. You can also journal. Have you tried writing down your thoughts every morning or evening? If not, try to take five or ten minutes out of your day. Another suggestion is to start a gratitude journal. I like to do this in the morning after my meditation, along with a nice cup of latte.

the most important factor in your success: Self-belief

Nothing around here or what we talked about is going to work if you don't believe that you can achieve your goal, and that's not only true for losing 10 pounds but for all your other goals as well. If you are unsure today that you can achieve your goals, you need to work on this consciously and relentlessly. It requires training, just like any other skill. If you want to improve a skill, you need to practice. We're not just training our bodies; we can also train our thoughts and minds. Visualization is a scientifically studied and proven method to achieve your goals, so start right there. You really must believe in yourself in order to succeed.


The bottom line is that no action plan in the world can help if actions don’t follow. So, do your assessment right now, identify your priorities that you need to work on, then grab the meal plan and the workout plan and get started. If you want personalized help, I’m super happy to help you lose those 10 pounds for good and get the body you want through my Breakthrough coaching program.


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