I don’t eat veggies. How can I lose weight?

Do you despise vegetables? Does the thought of eating broccoli, asparagus, mushrooms, or carrots make you cringe?

Or worse:

Has your hate for vegetables kept you from sticking to a diet and losing weight?

If so, you're in the right place.

Not liking veggies is most likely THE single biggest reason people give up on a diet before they even start.

Is that true for you too?

That's why…

I'm Not Going To Sell You On Veggies

Sure, veggies are great. I know that and you do too! They're jam-packed with fiber and nutrients, and they're an amazing way to add volume to your plate. Plus, they keep you satisfied without adding a ton of calories.


You didn't come here for me to tell you how great vegetables are. There are literally tens of thousands of articles talking about how awesome broccoli is.

You're reading this because you want to lose weight without someone telling you to fill half your plate with bitter, flavorless greens.

Am I right?

The Problem With Vegetables and Diets

Most weight loss programs have one thing in common: they want you to eat kale, or cauliflower, or spinach, or anything dark, leafy, and green.

Diets rely so heavily on vegetables that if you hate them, you start to believe there's no way you can lose weight.

Does this sound like you?

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If so, you probably feel stuck? Like all hope is lost.

Most people say, “You have to start loving veggies if you want to start shedding pounds.”

In fact, I was reading a health forum recently and a person asked for advice on how to lose weight without vegetables. And here's the response they got…

“Good luck with that. It's not a balanced diet without veggies.”

How discouraging is that?! What if you genuinely wanted to know how to lose weight, and that's all the help you could get?

Sure, veggies are a great way to a balanced diet. But if that's the barrier to entry, are we doomed before we even start?

That's why I'm here to say; you can absolutely start losing weight - even if you don't like vegetables.

But first, let's talk about what a successful diet plan looks like…

Your Diet Has To Meet Two Criteria

As weight loss and nutrition coaches, we know that to stick to a diet, it HAS to meet two criteria:

  1. It has to be sustainable, and

  2. It has to be something that works for YOU.

If you're looking at a plan that includes foods you know you don't like and won't eat, then it doesn't meet either of those criteria.

Translation: It won't work!

So what we're going to do is find strategies that will.

Take an inventory of any vegetables you DO like.

"What?? I thought we weren't going to talk about eating veggies?"

Okay, okay. I knew you were going to call that out.

Here's the reason I bring it up:

We've helped thousands of people lose weight and found that when someone says they hate veggies, that's not entirely true.

For most of us, it's not that we hate ALL vegetables; we just don't like certain ones.

It could be because of their texture, taste, how they smell, or how they're cooked.


When we think about the meals we've had over the course of a month, we'll find some veggies we actually like.

Here are a few examples:

  • Maybe you hate Brussel sprouts, but you're okay ordering a salad with dinner, or

  • Broccoli may not be your thing, but you love chicken fajitas with onions and bell peppers, or

  • You may not like carrots, but you can deal with peas.

Usually, you can find one to five vegetables you weren't even considering.

So if you like salad, onions, peppers, or peas, then we've found your gateway veggie!

In the future, these can open the door for more. But, for now, we're not going to worry about anything other than what we can already eat.

Our plan is to simply take the veggies we DO like and add more of them into our day.

Say you like onions and bell peppers. We can work those into breakfast by making a western omelet. Or we can cook them with chicken or steak—and we've got a go-to dinner.


If you absolutely can't stomach any veggies at all, that's okay. We can still build a plan that works for you.

How To Lose Weight Even If You Hate Veggies

1.) Start Cutting Sugar

With this strategy alone, you can start seeing significant weight loss without eating a single veggie!

The American Heart Association recommends no more than 6 to 9 teaspoons of added sugar a day, but the average American consumes nearly 20 teaspoons every day!

Let's do the math.

20 teaspoons X 365 days = ~66 lbs of added sugar per year!

So if we had to choose a priority, cutting sugar ranks right up there at the top!

Now, I'm not saying cutting is easy. If it were, then everyone would do it. For most people, dropping sugar is one of THE most challenging parts of losing weight.


That's where MyBodyTutor can really help! With our daily accountability and support, we help you each and every day get past this type of weight-loss challenge.

And the best part of cutting back on sugar is that once you do, your tastes will change. What was once bitter and flavorless is now better, fresher, and more delicious.

2.) Don't Let The Plate Dictate How Much You Eat

I've got a question for you…

Who decides how much you eat and when you're finished?

Is it you?

For years, I let restaurants decide the portions I ate. If they brought a huge plate of food, then that's what I ate. We don't want to let anything go to waste, right? After all, we did pay for it; we might as well eat it.

So, instead of letting our plates, the restaurant, or another person dictate how much you eat, take back control and finish when you feel satisfied.

"Satisfied" meaning that you could eat more and feel full, but you feel comfortable where you're at.

And a great way to learn what satisfied feels like is to ask yourself questions, like:

  • On a scale from one to five, do I feel like I'm at a three?

  • Could I go for a run or light jog and still feel comfortable?

By the way, learning how to stop when you feel satisfied is a crucial skill we'll help you learn in our weight loss coaching program.

Far too often, we don't gain weight because of what we eat. It's because of how much we eat.

3.) Don't Let Yourself Get Too Hungry

Have you ever heard the saying, “Don't go to the grocery store hungry; you'll make bad decisions!”

(Which is 100% accurate, by the way!)

The same is true for eating throughout the day. The point of what we're trying to do is STOP starving yourself.

Nothing good ever comes from letting yourself get hungry.

  • We get hangry,

  • Everyone enjoys us less, and

  • We're far more likely to make poor decisions.

So even if we don't eat a single vegetable, one thing we can do is make sure we stay satisfied throughout the day. And even if that means eating more frequently, then that's what we need to do.

4.) Understand WHY You Are Eating

If you take anything away from this article, THIS IS IT…

The No. 1 reason why people are overweight is that we eat when we're emotionally hungry, not physically hungry.

And the most important skill to changing your relationship with food is differentiating between emotional and physical hunger.

So how do you know if you're eating emotionally?

We eat out of emotion when we're looking for an escape (from anxiety or boredom) or if we're looking to make ourselves feel better about the stress in our lives.

Here's a simple way to know the difference:

Before you take the next bite of food, ask yourself:

“Am I hungry? Or am I eating to change the way I feel?”

Want to read more about emotional eating? Here's a powerful test to determine if you're emotionally or physically hungry?

5.) Get Accountability

If you walked up to the first ten people you saw and asked, “How do you lose weight?”

Every single person could tell you how. Most of us know enough about weight loss to write a book. But knowing WHAT to do isn't the problem. The problem is actually doing the work—day-in and day-out.

And this is where the power of accountability comes into play. Think of accountability as the link that connects good intentions to action.

Let's put it in context:

Suppose you tell yourself that starting tomorrow, you’re going to cut your soda intake by half. Well, who’s going to make sure you stick to that promise?

Without accountability, there’s no one to hold you to your word.

But with accountability, you've got someone to ensure you follow through on your commitments. And isn't that exactly what we need to stay consistent, stick to our plan, and reach our goals?

To Sum Things Up

As great as vegetables are, they aren't a hard requirement for weight loss. You can build a plan that works with your life and your tastes.

Starting out, we're much better off:

  • Learning WHY we eat,

  • Staying satisfied and not letting ourselves get too hungry, and

  • Focusing on cutting back sugar.

If you need help losing weight and building a plan that will work for you, this is what we live for!

When you join MyBodyTutor, you'll get practical, real-life support from weight loss and nutrition coaches who have gone through the same struggles you have.

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