How to Lose Weight on a Vegetarian Diet
Vegetarianism has become increasingly popular in recent years.
This diet is associated with a lower risk of chronic diseases and may aid weight loss (1Trusted Source).
However, you may find it difficult to lose weight on a vegetarian diet — especially if you're eating too many refined carbs or highly processed foods.
This article explains how to lose weight on a vegetarian diet.
What is a Vegetarian Diet?
Vegetarian diets exclude meat, fish, and poultry.
Some people may follow this diet for religious or ethical reasons, while others are drawn to its possible health benefits.
The main types of vegetarian diets are:
- Lacto-ovo-vegetarian: allows eggs and dairy but excludes meat, fish, and poultry
- Lacto-vegetarian: allows dairy but excludes eggs, meat, fish, and poultry
- Ovo-vegetarian: allows eggs but excludes dairy, meat, fish, and poultry
- Vegan: excludes all animal products, including honey, dairy, and eggs
Other plant-based eating patterns include the flexitarian (which includes some animal foods but is mostly vegetarian) and pescatarian (which includes fish but not meat) diets.
Vegetarian diets typically focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods.
Since this diet emphasizes nutrient-rich foods, it's linked to a reduced risk of heart disease, certain cancers, diabetes, and high blood pressure (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
However, the benefits of vegetarianism largely depend on the types of foods you eat and your overall dietary habits.
Overeating or choosing too many highly processed foods will provide fewer benefits than a diet based on unrefined, whole plant foods — and may have several downsides.
A vegetarian diet excludes meat, fish, and poultry and mostly focuses on plant foods. It has been linked to weight loss and a reduced risk of chronic diseases, but these benefits depend on which foods you eat.
Barriers to Losing Weight on a Vegetarian Diet
While vegetarianism may seem like an effective way to shed excess weight, several factors may prevent this from happening.
Eating Large Portions and Not Enough Protein
Eating more calories than you need can result in weight gain.
Even if you're filling up on nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary.
This is especially common if you skimp on protein intake.
Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss (8Trusted Source, 9Trusted Source, 10Trusted Source).
If you don't eat enough protein, you might eat more food to feel full — hindering your weight loss efforts.
While your protein needs can be met easily on a vegetarian diet, you may encounter difficulties at first as you eliminate meat from your diet.
Eating Too Many Refined Carbs
Foods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet.
They're widely available and may sometimes be the only vegetarian options at restaurants or gatherings.
What's more, some studies suggest that refined carbs trigger the release of extra insulin, a hormone that regulates blood sugar. This may also contribute to weight gain (12Trusted Source, 13Trusted Source).
In fact, one study including around 500,000 adults detected a strong association between higher insulin levels after carb intake and greater body mass index (BMI) (12Trusted Source).
Overdoing Calorie-Rich Foods
When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods.
Vegetarian meals often incorporate nuts, seeds, nut butters, avocados, or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram — compared with 4 calories per gram of proteins and carbs.
What's more, many people eat more than the recommended serving size of nut butters and other healthy fats.
Focusing on Highly Processed Vegetarian Foods
If you're relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight.
Countless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese.
These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.
As a result, they may contribute to weight gain when eaten in excess.
Some barriers to losing weight on a vegetarian diet include not eating enough protein and relying too heavily on refined carbs, calorie-rich foods, and highly processed items.
Tips to Lose Weight on a Vegetarian Diet
Several strategies can help promote weight loss on a vegetarian diet, including:
- Filling half of your plate with non-starchy vegetables. Choosing high-fiber veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.
- Incorporating protein at every meal and snack. High-protein vegetarian foods include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).
- Opting for complex carbs. These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.
- Watching your portions of high-calorie foods. Pair nuts, seeds, and healthy fats with lower-calorie foods so that you don't overeat.
- Eating mostly whole foods. Unprocessed foods, such as whole fruits and vegetables, do not have any unnecessary ingredients.
- Limiting highly processed foods. Avoid meat alternatives, frozen meals, and other ultra-processed foods, as they likely host unhealthy additives, extra salt, and added sugar.
A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs and highly processed products may help you lose weight.
Still, don't forget about other important contributors to weight loss, such as proper sleep, hydration, and exercise.
Including protein at all meals, eating plenty of whole foods, and eliminating highly processed items are just a few of the techniques you can use to lose weight on a vegetarian diet.
Vegetarian Foods That Aid Weight Loss
To bolster weight loss, choose a vegetarian diet that's rich in whole, minimally processed plant foods.
Depending on your specific regimen, you may also incorporate dairy or eggs.
Vegetarian foods that may aid weight loss include:
- Non-starchy vegetables: broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber
- Starchy vegetables: peas, potatoes, corn, and winter squash
- Fruits: berries, oranges, apples, bananas, grapes, citrus, kiwi, and mango
- Whole grains: quinoa, brown rice, farro, millet, barley, and bulgur wheat
- Beans and legumes: lentils, black beans, pinto beans, and kidney beans
- Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butters
- Lean proteins: beans, legumes, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products like tofu, tempeh, and edamame
- Healthy fats: avocado, olive oil, coconut, nuts, seeds, nut butters, and cheese
- Water and other healthy beverages: naturally flavored seltzer, fruit-infused water, and plain coffee or tea
Eating a variety of non-starchy vegetables, whole grains, legumes, nuts, and seeds may help you lose weight on a vegetarian diet.
Foods to Avoid on a Vegetarian Diet for Weight Loss
While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so.
You should limit or avoid the following foods if you're following a vegetarian diet for weight loss:
- Highly processed vegetarian foods: veggie burgers, meat replacements, freezer meals, frozen desserts, and imitation dairy products
- Refined carbs: white bread, white pasta, bagels, and crackers
- Sugary foods and beverages: candy, cookies, pastries, table sugar, sodas, fruit juices, energy drinks, and sweet tea
In addition, try to avoid extra-large portions of any food — especially those high in sugar and calories.
If you're looking to lose weight on a vegetarian diet, you should steer clear of highly processed products, refined carbs, and sugary beverages.
Sample Vegetarian Meal Plan for Weight Loss
This 5-day meal plan provides a few ideas for a vegetarian diet for weight loss.
- Breakfast: steel-cut oats with apples, peanut butter, and cinnamon
- Lunch: a salad with greens, hard-boiled eggs, avocado, tomatoes, and balsamic vinaigrette
- Dinner: black-bean soup with a dollop of Greek yogurt, whole-grain bread, and a side salad
- Snack: almonds and dark chocolate
- Breakfast: scrambled eggs with broccoli and cheddar, plus a side of berries
- Lunch: a burrito bowl with brown rice, pinto beans, tomato, onion, and avocado
- Dinner: zucchini noodles with marinara, sunflower seeds, and white beans
- Snack: string cheese or an orange
- Breakfast: plain Greek yogurt with pineapple, shredded coconut, and walnuts
- Lunch: lentil soup, chopped bell peppers, and guacamole
- Dinner: eggplant Parmesan served over whole-grain pasta and green beans
- Snack: a whole-grain granola bar or berries
- Breakfast: a smoothie bowl made from unsweetened almond milk, spinach, hemp seeds, frozen berries, and a banana
- Lunch: an egg salad on whole-grain bread with strawberries, carrots, and hummus
- Dinner: stir-fry with tofu, carrots, broccoli, brown rice, soy sauce, and honey
- Snack: dried mango and pistachios
- Breakfast: two eggs and one slice of whole-grain toast with avocado, plus a side of grapes
- Lunch: a salad with kale, pecans, dried cranberries, goat cheese, and edamame
- Dinner: homemade chickpea patties alongside sautéed mushrooms and a baked sweet potato
- Snack: plain Greek yogurt with cherries
These meal and snack ideas can help you get started with vegetarian eating for weight loss.
The Bottom Line
A vegetarian diet that focuses on nutritious plant foods may help you lose weight.
However, it's important to eat enough protein while curbing your portion sizes and intake of calorie-rich foods, refined carbs, and highly processed items.
Keep in mind that not all vegetarian foods are healthy.
Reposted with permission from our media associate Healthline.
By Sharon Buccino
This week, Secretary Haaland chose a visit to Bears Ears National Monument as her first trip as Interior Secretary. She is spending three days in Bluff, Utah, a small town just outside the monument, listening to representatives of the five tribes who first proposed its designation to President Obama in 2015. This is the same town where former Secretary Sally Jewell spent several hours at a public hearing in July 2016 before recommending the monument's designation to President Obama.
By Anthony Richardson, Chhaya Chaudhary, David Schoeman, and Mark John Costello
The tropical water at the equator is renowned for having the richest diversity of marine life on Earth, with vibrant coral reefs and large aggregations of tunas, sea turtles, manta rays and whale sharks. The number of marine species naturally tapers off as you head towards the poles.
The Bell Curve is Warping Dangerously<img class="rm-lazyloadable-image rm-shortcode" lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNjAzODUwNi9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY3NzE1OTU4N30.qQL3P1IvA7Cwj_UbsrAL6MVZvafXGZc7hlAFieLPvso/img.png?width=980" id="9bbfd" width="1580" height="872" data-rm-shortcode-id="16ca57badee20ad55037706875f813f4" data-rm-shortcode-name="rebelmouse-image" />
If you look at each line in this chart, you can see a slight dip in total species richness between 1955 and 1974. This deepens substantially in the following decades. Anthony Richardson, Author provided<p>This global pattern — where the number of species starts lower at the poles and peaks at the equator — results in a bell-shaped gradient of species richness. We looked at distribution records for nearly 50,000 marine species collected since 1955 and found a growing dip over time in this bell shape.</p>
This Has Happened Before<p>We shouldn't be surprised global biodiversity has responded so rapidly to global warming. This has happened before, and with dramatic consequences.</p><p><strong>252 million years ago…</strong></p><p>At the end of the Permian geological period about 252 million years ago, global temperatures warmed by 10℃ over 30,000-60,000 years as a result of greenhouse gas emissions from volcano eruptions in Siberia.</p><p><a href="https://www.pnas.org/content/117/30/17578" target="_blank" rel="noopener noreferrer">A 2020 study</a> of the fossils from that time shows the pronounced peak in biodiversity at the equator flattened and spread. During this mammoth rearranging of global biodiversity, 90% of all marine species were killed.</p><p><strong>125,000 years ago…</strong></p><p><a href="https://www.pnas.org/content/109/52/21378" target="_blank" rel="noopener noreferrer">A 2012 study showed</a> that more recently, during the rapid warming around 125,000 years ago, there was a similar swift movement of reef corals away from the tropics, as documented in the fossil record. The result was a pattern similar to the one we describe, although there was no associated mass extinction.</p><p>Authors of the study suggested their results might foreshadow the effects of our current global warming, ominously warning there could be mass extinctions in the near future as species move into the subtropics, where they might struggle to compete and adapt.</p><p><strong>Today…</strong></p><p><a href="https://www.pnas.org/content/117/23/12891" target="_blank" rel="noopener noreferrer">During the last ice age</a>, which ended around 15,000 years ago, the richness of forams (a type of hard-shelled, single-celled plankton) peaked at the equator and has been dropping there ever since. This is significant as plankton is a keystone species in the foodweb.</p><p>Our study shows that decline has accelerated in recent decades due to human-driven climate change.</p>
The Profound Implications<p>Losing species in tropical ecosystems means ecological resilience to environmental changes is reduced, potentially compromising ecosystem persistence.</p><p>In subtropical ecosystems, species richness is increasing. This means there'll be species invaders, novel predator-prey interactions, and new competitive relationships. For example, <a href="https://www.abc.net.au/news/2019-09-13/sydney-growing-own-coral-reef-with-help-from-tropical-fish/11466192" target="_blank">tropical fish</a> moving into Sydney Harbour compete with temperate species for food and habitat.</p><p>This could result in ecosystem collapse — as was seen at the boundary between the Permian and Triassic periods — in which species go extinct and ecosystem services (such as food supplies) are permanently altered.</p><p>The changes we describe will also have profound implications for human livelihoods. For example, many tropical island nations depend on the revenue from tuna fishing fleets through the selling of licenses in their territorial waters. Highly mobile tuna species are likely to move rapidly toward the subtropics, potentially beyond sovereign waters of island nations.</p><p><span></span>Similarly, many reef species important for artisanal fishers — and highly mobile megafauna such as whale sharks, manta rays and sea turtles that support tourism — are also likely to move toward the subtropics.</p><p>The movement of commercial and artisanal fish and marine megafauna could compromise the ability of tropical nations to meet the <a href="https://sdgs.un.org/goals" target="_blank">Sustainable Development Goals</a> concerning zero hunger and marine life.</p>
Is There Anything We Can Do?<p>One pathway is laid out in the Paris Climate Accords and involves aggressively reducing our emissions. Other opportunities are also emerging that could help safeguard biodiversity and hopefully minimise the worst impacts of it shifting away from the equator.</p><p>Currently 2.7% of the ocean is conserved in <a href="https://mpatlas.org/" target="_blank">fully or highly protected reserves</a>. This is well short of the 10% target by 2020 under the UN Convention on Biological Diversity.</p><p>But <a href="https://www.gov.uk/government/topical-events/global-ocean-alliance-30by30-initiative/about#global-ocean-alliance-members" target="_blank">a group of 41 nations</a> is pushing to set a new target of protecting 30% of the ocean by 2030.</p><p>This "30 by 30" target could ban seafloor mining and remove fishing in reserves that can destroy habitats and release as much carbon dioxide as <a href="https://www.nature.com/articles/s41586-021-03371-z" target="_blank">global aviation</a>. These measures would remove pressures on biodiversity and promote ecological resilience.</p><p>Designing climate-smart reserves could further protect biodiversity from future changes. For example, reserves for marine life could be placed in refugia where the climate will be stable over the foreseeable future.</p><p>We now have evidence that climate change is impacting the best-known and strongest global pattern in ecology. We should not delay actions to try to mitigate this.</p><p><em><a href="https://theconversation.com/profiles/anthony-richardson-100303" target="_blank">Anthony Richardson</a>: Professor, The University of Queensland. <a href="https://theconversation.com/profiles/chhaya-chaudhary-1223419" target="_blank" rel="noopener noreferrer">Chhaya Chaudhary</a>: University of Auckland, <a href="https://theconversation.com/profiles/david-schoeman-111544" target="_blank" rel="noopener noreferrer">David Schoeman</a>: Professor of Global-Change Ecology, University of the Sunshine Coast, <a href="https://theconversation.com/profiles/mark-john-costello-1223418" target="_blank" rel="noopener noreferrer">Mark John Costello</a>: Professor, University of Auckland</em></p><p><em>Disclosure statement: Anthony Richardson receives funding from the Australian Research Council.</em></p><p><em>Chhaya Chaudhary works for Goethe University, Frankfurt am Main, Germany. During her PhD studies (2014- 2019), she received part- funding from the European Marine Observation Data Network (EMODnet) Biology project funded by the European Commission's Directorate—General for Maritime Affairs and Fisheries (DG MARE), and received U21 Doctoral Mobility Scholarship from the University of Auckland in 2016.</em></p><p><em>David Schoeman receives funding from the Australian Research Council.</em></p><p><em>Mark John Costello does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/marine-life-is-fleeing-the-equator-to-cooler-waters-history-tells-us-this-could-trigger-a-mass-extinction-event-158424" target="_blank" style="">The Conversation</a>. </em></p>
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In celebration of Earth Day, a star-studded cast is giving fans a rare glimpse into the secret lives of some of the planet's most majestic animals: whales. In "Secrets of the Whales," a four-part documentary series by renowned National Geographic Photographer and Explorer Brian Skerry and Executive Producer James Cameron, viewers plunge deep into the lives and worlds of five different whale species.
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="b102b19b2719f50272ab718c44703dd0"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/xOySOlB78dM?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
Herring are a primary food source for Norway's orcas. Luis Lamar / National Geographic for Disney+
Belugas are extremely social creatures with a varied vocal range. Peter Kragh / National Geographic for Disney+
A Southern Right whales is pictured in the accompanying book, "Secrets of the Whales." Brian Skerry / National Geographic
The coronavirus has isolated many of us in our homes this year. We've been forced to slow down a little, maybe looking out our windows, becoming more in tune with the rhythms of our yards. Perhaps we've begun to notice more, like the birds hopping around in the bushes out back, wondering (maybe for the first time) what they are.
A Coeligena helianthea hummingbird is photographed during a birdwatching trail at the Monserrate hill in Bogota on November 11, 2020. Colombia is the country with the largest bird diversity in the world, home to about 1,934 different bird species, a fifth of the total known. JUAN BARRETO / AFP / Getty Images
1. Choosing the Right Binoculars<p>Binoculars are a relatively indispensable tool for most birders – but, for those just starting out, it might not yet be worth the several-hundred-dollar investment. If you aren't able to scour the attics of friends or borrow a pair from a fellow bird watcher, some local birding and naturalist groups have <a href="https://vashonaudubon.org/all-about-vashon-birds/binoculars-check-out/" target="_blank">binocular loaning programs</a> for members, allowing you to plan ahead for a day (or week) of birding.</p><p>When you're ready to take the plunge, choosing a pair or binoculars should take some careful deliberation based on your needs and preferences; some <a href="https://www.birdwatchersdigest.com/bwdsite/explore/optics/top-10-tips-buying-binoculars-bird-watching.php" target="_blank">major considerations</a> might include size, ease of use, <a href="https://www.rei.com/learn/expert-advice/binoculars.html" target="_blank" rel="noopener noreferrer">magnification</a>, and price. While professional binoculars can easily run north of $1,000, there are plenty of perfectly suitable entry-level binoculars under $200. You might not get the perfect precision and clarity of more elite models, but a less expensive pair will allow you to strengthen your birding skills while deciding if you're interested in investing in a premium pair.</p><p>For a budget-friendly option, check out resale options on eBay, Facebook marketplace, or neighborhood yard sales: you might find a nicer pair whose retail price isn't within your budget.</p>
2. Know What Birds Are in Your Area<p>When I began to pay more attention to the birds just outside my apartment building, I started to learn what species have always been around me: European starlings, house sparrows, blue jays, black capped chickadees, and the occasional red-bellied woodpecker. They had always been there, but I hadn't ever taken the time to identify them. Once you learn to <a href="https://www.audubon.org/news/get-know-these-20-common-birds_" target="_blank" rel="noopener noreferrer">recognize common birds</a> in your area, you'll be able to identify the typical species right outside your window and in your community. Of course, permanent residential birds in your neighborhood will <a href="https://nestwatch.org/learn/focal-species/" target="_blank" rel="noopener noreferrer">vary by region</a>, as will those migrating through it.</p>
3. Get Out and Explore<p>Venturing elsewhere might allow you to spot some different species beyond those frequenting your backyard. Anywhere with water or greenery offers a place for birding; as an urbanite myself, I've found that even small- and mid-sized parks in New York City allow me to find more elusive birds (although Central Park takes the crown for an afternoon of urban birding).</p><p>If you are able to travel a bit further from home, <a href="https://www.fws.gov/refuges/" target="_blank">national wildlife refuges</a> and <a href="https://www.americasstateparks.org/" target="_blank" rel="noopener noreferrer">state/national parks</a> are excellent places to explore bird habitats and perhaps log some less-common sightings. The American Birding Association also lists <a href="https://www.aba.org/aba-area-birding-trails/" target="_blank" rel="noopener noreferrer">birding trails by state</a>, and Audubon and BirdLife International identify <a href="https://www.audubon.org/important-bird-areas" target="_blank" rel="noopener noreferrer">Important Bird Areas (IBAs)</a> across the country – important bird habitats and iconic places that activists are fighting to protect – where birders can spot birds of significance.</p>
4. Finding a Bird: Stop, Look, Listen, Repeat<p>The National Audubon Society recommends the "<a href="https://www.audubon.org/news/how-find-bird" target="_blank">stop, look, listen, repeat</a>" mantra when seeking and identifying birds.</p><p>First and foremost, spotting birds requires attention. Stopping – getting out of the car, pausing on the sidewalk, trail, or in the backyard to look up – is the most important step.</p><p>When looking for birds, try to avoid gazing wildly around; rather, scan your surroundings, focusing on any odd shapes or shadows, trying to think about where a bird might perch (power lines, fence posts, branches), or keep an eye on the sky for flying eagles and hawks. In open areas like fields and beaches, you might have a more panoramic view, and can take in different sections of the landscape at a time. Look around with the naked eye before reaching for the binoculars to hone in.</p><p>While it can be hard to sift through the noise, listening for birds is perhaps an even more important element of bird watching than looking. Once you spend more time in the field, you'll be able to parse apart the racket and identify specific species, especially aided by Audubon's Bird Guide app or by learning from their <a href="https://www.audubon.org/section/birding-ear" target="_blank">Birding by Ear series</a>.</p><p>Repeat this pattern as you continue on your way, stopping to look and listen for birds as you go, rather than waiting for them to come to you. </p>
5. Identification<p>When you head out for a day of bird watching – especially when you're hoping to spot some new species – you'll want to be armed with the tools to identify what you see. <a href="https://www.audubon.org/news/how-identify-birds" target="_blank" rel="noopener noreferrer">Major considerations when identifying birds</a> are their group (such as owls, hawks, or sparrow-like birds), size and shape, behavior, voice, field marks, season, and habitat.</p><p>The <a href="https://www.sibleyguides.com/about/the-sibley-guide-to-birds/" target="_blank" rel="noopener noreferrer">Sibley Guide to Birds</a> and the <a href="https://www.hmhbooks.com/shop/books/peterson-field-guide-to-birds-of-north-america-second-edition/9781328771445" target="_blank" rel="noopener noreferrer">Peterson Field Guide</a> are widely considered the best books for identifying birds in North America, although many <a href="https://www.audubon.org/news/what-bird-guide-best-you" target="_blank" rel="noopener noreferrer">specialized guides</a> focus on specific species or regions as well.</p><p>Plenty of <a href="https://blog.nature.org/science/2013/05/27/boucher-bird-blog-apps-smart-birder/" target="_blank" rel="noopener noreferrer">bird identification apps</a> have popped up in recent years – including National Geographic Birds, Sibley eGuide to Birds, iNaturalist, Merlin Bird ID, and Birdsnap – which are basically a <a href="https://www.audubon.org/news/the-best-birding-apps-and-field-guides" target="_blank" rel="noopener noreferrer">field guide in your pocket</a>. I'm partial to the Audubon Bird Guide, which allows users to filter by common identifiers, including a bird's habitat, color, activity, tail shape, and general type, adding them all to a personal map to view your sightings.</p>
6. Recording Your Sightings<p><span>As you deepen your commitment to birding, you might join the community of birders that track and quantify their sightings, building their </span><a href="https://www.thespruce.com/what-birds-count-on-a-life-list-386704#:~:text=A%20life%20list%20is%20a,which%20birds%20you%20have%20seen." target="_blank" rel="noopener noreferrer">life list</a><span>.</span></p><p>While a standard notebook noting the date, species name, habitat, vocalizations, or any other data you wish to include will suffice, some birders opt for a more <a href="https://www.riteintherain.com/no-195-birders-journal" target="_blank" rel="noopener noreferrer">structured birder's journal</a> with pre-determined fields to record your encounters, take notes, draw sketches, etc.</p><p>Many birders also choose to record their sightings online and in shared databases (which include many of the field guide apps), often pinpointing them on a map for others to view. Launched by the Cornell Lab of Ornithology and Audubon, <a href="https://ebird.org/home" target="_blank" rel="noopener noreferrer">eBird is one of the largest databases and citizen science projects around birding</a>, where hundreds of thousands of birders enter their sightings, and users can explore birds in regions and hotspots around the world. Users can also record their sightings on the <a href="https://apps.apple.com/us/app/ebird/id988799279" target="_blank" rel="noopener noreferrer">eBird app</a>.</p>
7. Attracting Birds to Your Own Yard<p>Feeding birds is a common phenomenon: more than 40% of Americans maintain a birdfeeder to attract birds and watch them feast.</p><p>Not all birdfeed is created equal, however. Many commercial varieties are mostly made with "fillers" (oats, red millet, etc.) that birds will largely leave untouched. After researching what birds to expect in your area – and which ones you want to attract – you can create your own birdfeed with <a href="https://www.allaboutbirds.org/news/types-of-bird-seed-a-quick-guide/?pid=1142" target="_blank">seeds that will appeal to them</a>.</p><p>Beyond filling a birdfeeder, <a href="https://www.ecowatch.com/eco-friendly-lawn-2651194858.html" target="_self">transforming your yard into an eco-friendly oasis</a> is by far the best way to attract birds. Choosing to forgo mowing your lawn, planting native flowers and grasses, and ditching the pesticides will bring back the bugs that birds feed on, and provide a safe haven in which birds can happily live and eat.</p><p>While it's widely considered acceptable – and even beneficial – to feed birds with appropriate seeds, communal birdfeeders often <a href="https://www.audubon.org/news/to-feed-or-not-feed" target="_blank" rel="noopener noreferrer">foster unlikely interactions between different species</a>, who can then transmit harmful diseases and parasites to one another. Maintaining several bird feeders with different types of seeds might keep different species from coming into contact, and feeders can be <a href="https://www.allaboutbirds.org/news/how-to-clean-your-bird-feeder/" target="_blank" rel="noopener noreferrer">cleaned to prevent the spread of infection</a>.</p>
8. Inclusivity and Anti-Racism in the Birding Community<p>Like all outdoor activities and areas of scientific study, birding communities are subject to racist and discriminatory ideologies. Black birders have long experienced discrimination and underrepresentation in outdoor spaces. The work of organizations like the <a href="https://www.instagram.com/birdersfund/" target="_blank">Black & Latinx Birders Fund</a>, <a href="https://www.instagram.com/birdability/" target="_blank">Birdability</a>, and <a href="https://www.instagram.com/feministbirdclub/" target="_blank">Feminist Bird Club</a> highlight the contributions and importance of birders of color, birders with disabilities, and women and LGBTQ+ birders to the birding community, as do activists and naturalists like <a href="https://www.instagram.com/hood__naturalist/" target="_blank">Corina Newsome</a> and <a href="https://www.instagram.com/tykeejames/" target="_blank">Tykee James</a>. The work of <a href="https://www.audubon.org/news/its-bird-new-comic-written-central-park-birder-christian-cooper" target="_blank">Christian Cooper</a>, <a href="https://camilledungy.com/publications/" target="_blank">Camille Dungy</a> (read her poem <a href="https://www.poetryfoundation.org/poetrymagazine/poems/58363/frequently-asked-questions-10" target="_blank">Frequently Asked Questions: 10</a>), and <a href="https://orionmagazine.org/article/9-rules-for-the-black-birdwatcher/" target="_blank">J. Drew Lanham</a> – including his essay "<a href="https://lithub.com/birding-while-black/" target="_blank">Birding While Black</a>" – are a great place to start.</p><p>Getting involved in birding means educating ourselves on these issues and taking meaningful action; the work of <a href="https://www.audubon.org/news/its-bird-new-comic-written-central-park-birder-christian-cooper" target="_blank">Christian Cooper</a> and <a href="https://orionmagazine.org/article/9-rules-for-the-black-birdwatcher/" target="_blank">J. Drew Lanham</a> – including his essay "<a href="https://lithub.com/birding-while-black/" target="_blank" rel="noopener noreferrer">Birding While Black</a>" – are a great place to start. Just as birders are activists for protecting habitats and natural areas, we must also be active and aware of inclusivity in these spaces.</p>
9. Get Involved<p>To learn from and enjoy the company of other birders, check out local birding groups in your area to join. Many Audubon chapters host trips, meetings, and bird walks for members. The American Birding Association even maintains a <a href="https://www.aba.org/festivals-events/" target="_blank">directory of birding festivals</a> across the country.</p><p>Volunteering for birds is also a great way to meet other birders and take action for birds in your community; local organizations might have opportunities for assisting with habitat restoration or helping at birding centers.</p><p>Like all wildlife, climate change and habitat destruction threaten the livelihood of birds, eliminating their breeding grounds and food sources. A <a href="https://www.audubon.org/climate/survivalbydegrees" target="_blank">2019 report released by the National Audubon Society</a> found that two-thirds of North American birds may face extinction if global temperatures rise 5.4 degrees Fahrenheit by 2100. Staying informed about and taking action for legislation designed to protect birds and our climate – such as the recent <a href="https://www.congress.gov/bill/116th-congress/house-bill/5552/text" target="_blank" rel="noopener noreferrer">Migratory Bird Protection Act</a> – is important for ensuring a livable future for wildlife and humans alike.</p><p><em>Linnea graduated from Skidmore College in 2019 with a Bachelor's degree in English and Environmental Studies, and now lives in Brooklyn, New York. Most recently, Linnea worked at Hunger Free America, and has interned with WHYY in Philadelphia, Saratoga Living Magazine, and the Sierra Club in Washington, DC. </em><em>Linnea enjoys hiking and spending time outdoors, reading, practicing her German, and volunteering on farms and gardens and for environmental justice efforts in her community. Along with journalism, she is also an essayist and writer of creative nonfiction.</em></p>
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