How to Lose Weight in College

In your perception, the day you concretely decided that you were going to college was the beginning of some new thought processes. This decision alone initiated generating decisions that will control the rest of your life. Sigmund Freud would have called this development the maturation of your super-ego. We just know it as living. Ideally living is a progressive action that continually moves forward in the aspiration of being as good as we can be and getting there by consistently doing better.

We enter college under the guise that we are off to a good start and will finesse this practice in short measure. Classes progress, midterms draw near, then we suddenly discover that we have packed on a few pounds. This is discouraging in itself because it leads us to believe we are doomed to fail… at everything. This isn’t the time to fold in defeat but more so the time to get assertive and pro-active in controlling your destiny. Most people gain weight in college, but until now; no one was losing it.

During the recruitment process, part of the spiel is to hail the issues that endear the school, the campus, and the status of your academic portfolio. It would have been counter-productive for recruitment purposes to tell you that along with college comes a significant amount of drastic life changes especially in weight management.


 Culture Shock

So, how does college create weight issues? Weight issues usually begin at the top of your freshman year. As your education progresses forward students graduates have reported the same complaints. All of them have experienced the substantial inability to lose weight in college. Weight gain is a common occurrence that attacks students on average, but in a collegiate setting it is compounded with the inability to lose it. This condition has only one common preference among young adults; college students.

There is an 18% to 31% weight increase for the average college student in a four-year curriculum. Infuriatingly, the numbers of this condition rise annually on a national average. It is a process that easily progresses without notice and it is reestablishing the standard with a nervous version of normal. Identifying the sources that exacerbate the inability to lose weight in college have shed enlightenment on the better path to remedy and redemption for this situation.

Now, there is a willingness to only talk and share about the reasons why it is so difficult to lose weight in college. This communication has enabled the crossing of milestones and the methods of available remedy consistently advance forward in improvement. It is reasonable that campus living does set an easy standard for inducing weight gain starting with the elevated independence instated at the freshman level. It is also too easy to get caught up in EVERYTHING. Beyond that there are the harder academic demands, no one is there to control everything that entails LIFE, and you are accountable for your actions.

Understanding the issues have rendered some gainful ways to transition without losing yourself, or your focus. Campus life and collegiate settings are actually the perfect setting to integrate the rigid demands of an academically structured environment into a healthy life concept. You can still shape and design the structure that keeps you on top of your ‘game’ in the dorm, in the class, and in life.

The tips that follow are the ideal structure for designing a balanced decision making method, in the form of scheduling and choices. In conjunction, these applications define and direct the structured discipline necessary for Losing Weight in College.


Stabilize Your Life

There are certain areas in your life that will dominate, regulate, and determine the rhythm of everything else around you without a measure of micro-management. The areas we specify are the gears that drive every level and circumstance in your world. Within these dominate areas there are specific issues that control your health such as nutrition. There are schedules and commitments that dictate your day. Following the first two, there are wishes, wants, and relationships that incubate your stress with even more demands. Every one of the previous conditions that was mentioned intersect and create the base cause of the concept that it is impossible to LOSE weight in college.

Instruction for mastering the art of losing weight in college begins with developing the ability to prioritize your issues. Acknowledging the specific issue as you face them breaks down their power to destabilize your balance. Putting the issues into their place, puts them into perspective. This is a form of systematic maneuvers that is far removed from drastic measures or extreme methods. This is a simple method put together exclusively for traveling the avenues that lead to a more enriched quality. Just mastering this first step will build and reinforce your independent skills, confidence level, the environmental standard in your direct world, and your physical balance. Oh yeah, on top of all that, this system was still designed to help you lose weight, so by the end, you’ll be getting that too!

Understanding, adapting, and applying the basic structure of this method will work wonders for you in the here-and-now. It will also sustain you through a broad range of situations later and throughout your life.



First and foremost, nutrition is the first physical factor in relation to any metabolic function and losing weight is certainly that. In relation to college, life gets immersed in the process of transitioning from life at home with your parents into the inception of living life on campus or in a dorm. Leaving the nest is culture shock at any age, but for young people that first round can cultivate a recognized brand of emotional trauma. That trauma manifest itself in a unique version of stress.

Instantly from one night to the next day, there are no longer the rigid rules or the benefits of regularly served nutritious meals. No one is specifically catering to your taste anymore so unhealthy choices that are abundantly in your face and so easily acceptable become the normal. Time is always so short and eating is an indulgence that soon becomes a rare commodity. When time doesn’t allow for meals eating meals easily gets omitted as a priority. In the stressors of the other demands you are facing such as classes, study, etc. instead of eating foods that are targeted to benefit your body, there is a trade for quick snacking, on-the-go eating, and instant resources.

Another issues that compromises your nutrition is the desire to ‘fit-in’. It has been a timeless concept throughout the world that eating together establishes a social platform. It does. This isn’t an article that is going to tell you to eat at one specific place or the other. We encourage making social connections and familiar associations, that is the key to many doors. You don’t have to choose one life skill over the other. This article references every sector of your life in the ambition to get you into nutritious dieting and healthy living.

In reference to college meals and nutrition, whether the meals are planned or on-the-go eating they usually manifest in the form of instant sources and fat laden options. The preferred taste for the majority of young adult students is any form of fast food cuisine. Meals mainly evolve from boxes of processed options that are full of empty carbs. There are alternatives that will allow you to partake of some of these selections for social practices that also allow you to integrate more ideal nutrition. The factors we have discussed are not solid reasons for you to sacrifice your overall life quality, in any sense.

There are some ideal and healthy options available at the grocery store, in the dining hall, and even now at fast food facilities on a 24-hour basis. Identifying what defines as the better choices just entails basic recognition of your food groups. Selections such as fresh food over instant with lean meats over starches and carbs is a good place to start. Try to rotate some fresh fruits and vegetables in the mix, as well as slow processing carbohydrate selections such as oatmeal and other whole grains. Simply trading the croissant out for a bowl of oatmeal gives you a slow processing energy and steady muscle fuel. Adding in some fresh fruit with your breakfast, any form of fresh salads or low-cal soup for lunch, and a protein packed dinner delivers balanced nutrition that centers around a good day. Concentrate on lean meats such as salmon or a good cut of beef and choose to snack healthy by eating nuts and granola mixtures or some low fat dairy,

You can do things on a personal scale when you are dining in dorm, alone, or in the dining hall but start out socially with minor adjustments to obtain elevated nutrition. You can get more intricate and choose your dishes by taste and preparation methods later. Until your ability to discern the better options advance, just concentrating on the food type will give you a version of worldly exposure, widen the taste portfolio of your palate, and help you appreciate food for the universal language it speaks.

The next step to stabilizing your nutrition, and everything else to schedule your time and plan your diet. Eating at the same time every day will initiate a positive response and your body will be more resistant to environmental factors that exacerbate the effects of the inability for you to lose weight. Plan your meals and snacks at the same. If you can’t get the exact same time at least range for no more than an hour or two difference and keep the space in between the meals and snacks the same. For most people these increments usually span three to four hours apart within a 24-hour period. Scheduling your meals throughout your day help your body condition itself to receive and absorb the nutrients you are feeding it. Dieting on a planned schedule will also help reduce your stress levels. That is a very relevant detail in the scope of weight loss; we will discuss this later.


Get Healthy while Getting Slim

There are a number of ways to get embedded in a healthier lifestyle in college that will balance your life on many other levels. One of the

most positive rewards that you will gain is the ability to lose weight as you reduce your stress and manage your academic performance.


1). Adjustments:

Adjusting your diet will help you lose weight and live healthy. It is more than counting calories, it is about making better decisions about the food you eat. Staying away from fast absorbing carbs and trading them in for some slow absorbing carbs sustains the energy levels your muscles need throughout your day. Elevate your protein intake so that your muscles will respond to the carbs that you feed it.

You can also help expedite the process of losing weight by adjusting your portions that you consume at one setting. This method won’t deny you a fully satiated feeling. You will be able to eat more often so that you can reach your daily caloric count and that will dispel the feelings of being hungry.

This type of adjustment will also allow you to be more diverse in your food choices. There won’t be any food group singled out or totally excluded, this method will feed the masses. and still cater to the preferences of their palates.


2). Exercise:

Elevating your exercise levels is always a great idea. This is an easy enough concept to master, especially in a collegiate environment. Most campuses have exercise facilities installed on the college grounds. Even if they aren’t free, students still get maximum discounts; even at unaffiliated facilities and locations.

If you are one of those people that don’t get moved by the group scene or that doesn’t contain the discipline to adhere to a strict regimen there are other alternatives all around you. On campus simple things such as walking or jogging to class will help. You can take stairs instead of elevators. There is also the idea of walking with your friends or joining in on any type of frolicking games that may currently be popular on the grounds such as some soccer; even putting around with the golf balls. No matter what your preference is, at least you will be moving.


3). Sleep:

Getting adequate rest is a major key player in the process of weight loss. Inadequate sleep elevates insulin resistance. Not getting the right amount of sleep also raises stress levels and that produces the fat building hormone cortisol There is also the other hormone imbalances to consider that relevantly disrupt normal hormone balance and incite the inability to burn fat or increase your appetite.

It is well studied, understood, and very apparent that along with lack of sleep come a marked increase in the cravings you will crave. Inconsideration of young adults, high calorie foods that are full of fast absorbing carbs seem to be the preference for both convenience and taste. That means you are going to binge on food that packs on the calories and fat but you are not going to have the sustained energy levels to process it.


4). Hydration:

Staying hydrated is also very important when it comes to losing weight. Our bodies are about 80% water and that is why it is such a fundamental element to our existence. On a grand scale Americans are notorious for mistaking thirst for hunger. That is a condition that can add on extra pounds without notice. This mistake is elevated for college students, especially when time is short; studies or classes come first. The targeted thought for personal care often gets put on hold. Drinking the recommended daily allotment of H2O and or eating the right foods are the top most behaviors that get sacrificed.

Every system in your body requires adequate hydration in order to function at top performance. From the cellular level, to bone density, muscle development, digestion, and metabolism, every cell, fiber, atom, and sinew of your physical being requires water to function. Without the correct amount of water, your body will reject key ingredients that it needs, collect what water it can salvage into a storage mode, and overproduce certain naturally occurring elements that it definitely doesn’t need. This prevents the metabolism from reaching its proper levels of function and prevents regulated balance. Your body will not process fats and sugars at a normal rate. You will not dispel excessive contents that your body doesn’t need when your digestion and gastrointestinal levels are off kilter. Nor will your liver and kidneys have the flexibility to filter toxins and refresh your blood and organs.

I know you hear a lot about water weight gain from drinking too much water, but unless you are in acute renal failure, then that is a myth. The truth is, without enough water, you could end up in renal distress. You will retain fecal matter. You also run the risk of swelling from stored water and toxins that are retained from this slow break down and filtering process.



5). Schedule:

Scheduling you time is a big necessary. In order to reform and use the natural fat burning resources that we are naturally instilled with, our bodies need a platform of solid consistent routine. Routines and schedules will help you get more efficient in the transition of being responsible for yourself. All of your life you have had at least some level of ruling control, usually your parents. They told you when too go to bed, when to get up, and when to eat in between etc., etc. College does free you from that and that is one of the agitating factors that makes it seem impossible to lose weight in college. Scheduling will help you control unplanned eating sessions, help you get your life in order and reduce stress levels at the very least.

Planning your days and developing an anticipated routine will give your body the platform it needs to substantially process the nutrients necessary for regulating your fuel. Your mind will adjust to that time and signal your body, organs and tissues to be prepared to receive and process the calories, carbs, and nutrients you are about to feed it. A schedule primes your metabolic rate to increase when it is time to and allows it to settle down in between.

Your college days will be planned and that will reduce your stress, your body will be ready to accept the nutrients you give it, and you willdevelop a stronger resolve with the ability to resist sugary cravings.


6). Drugs and Alcohol:

Any substance that alters your metabolic rate is probably a bad thing. That is why it is advised to expend every natural resource before you seek a pharmaceutical source as a method of resolution. Weight loss drugs can be very addicting, and once you stop taking them your appetite usually returns with a vengeance. Street drugs are no better. Marijuana is notoriously characteristic for inducing the munchies, benzo’s, increase your appetite, and stimulants only tide you over until they wear off. Alcohol is super high in calories and carbohydrates. It also alters your metabolism, and it also creates its own version of binge inspiration for eating. It is better to stay natural and use the previously mention tips before you trade your future in on the empty promise of drugs or alcohol.


7). Stress:

College life can be its own brand of stress at every level, any year, for every student. It doesn’t matter if the student suffering lives in an on campus dorm, fraternity house, or they have a private residence and commute. There are still some common denominators that create the perfect nest for breeding extreme stress levels. Elevated stress will deny you the ability to lose weight in college or anywhere else on a variety of levels. It elevates the production of cortisol, it increases insulin resistance, and it produces surges in the cravings you experience while lowering your resolve to resist. Stress will increase hunger and lower the effects of burning fat and processing sugars.


 8). Calories:

Reduce your caloric intake. If you are in your late teens or early twenties and you are gaining weight or have already gained weight it would be a safe bet that you are packing more than 2,000 calories a day.  2,000 calories a day is the normal prescription to attain your ideal weight. It is also the referenced daily level for maintaining your ideal weight. If you are sticking to a 2,000 calories a day diet and still gaining or retaining weight, first examine the calories that you are ingesting. Fast absorbing carbs, saturated fats, and sugars, of any form, are your enemy. Try adjusting your food choices so that they target burning fat, such as protein. That is a food source that will fulfill your hunger, help burn those calories, and enable muscle toning, development, and repair.

Beyond that, if you are still gaining or retaining those excessive pounds, then your condition could be medically related. If this circumstance relates to your present condition, then we urgently advise you to seek some counsel with a healthcare provider.


9). Altering:

Understandably you have been through some major adjustments lately and you are probably immediately averse to making any more changes. These recommended changes don’t require major levels of culture shock like the transition from home to college itself did. This is a targeted system that is designed to assist you in developing your wisdom, displaying your intelligence, attaining a healthier style of living, and allow you to easily adapt a concept for weight loss. Small steps are the recommendation for efficiently making these changes and adjustments. This system won’t overwhelm you or boggle your mind with too much baggage at one time. It is simply a process of deciding what are the healthier foods to choose. Once you master that then you move forward into controlling your portions, targeting some macro’s, and counting your calories with your food selections. After that, work on your schedule and balancing your priorities and commitments. The next phase would entail destressing, etc., etc.


10). Diversity:

Remember to allow a diverse range of flavors to entertain your palate. This is a diet reformation that encourages you to retain a wide diversity in your food sources but aiming for a higher standard of nutrition at the same time. Restricting your flavor promotes the induction of cravings for the flavor you are giving up. Cravings can quickly sabotage your success by reducing the levels of your ability to abstain from eating the bad choice foods that you are missing out on. Your resolve to avoid these type of foods will waiver. Your commitment to get good by doing better yourself is more likely to wither under this kind of pressure.


11). Proteins:

Protein plays a key role in the way your body regulates energy, develops muscle, burns calories, and processes fats. To effectively lose weight, try increasing your protein intake levels that you consume daily. Manufacturers of some name brand energy drinks are even getting on this bandwagon, by developing coffee blends that are full of protein. You will need substantial protein levels to produce the stamina to fortify your fat burning ability and sustain elevated physical activity. Protein also supports your ability to curb your appetite and promotes the repair for the daily effects of living.


In the Spirit of Doing Good:

The idea of getting good by doing better isn’t a new concept and it doesn’t just fit in the category of weight loss. Simply changing the topics of these steps to fit your needs will help you on many levels for the rest of your life. Here we target the concept for losing weight and living healthy at the same time while you are in college. No one should have to wait until they are on the road to living life before they decide it is time for change.

Graduation day will be that first day. It is the beginning of the rest of your life. Procrastinating now could cost you in the future. Unfortunately, society has its own brand of prejudice. When it comes to weight, body mass, and size if you don’t fit within the perceived scale, it could cost you opportunity. Don’t let college go by without taking ever advantage of everything it offers.


In the Spirit of Doing Better:

Healthy living now will set the tone and the precedence for the quality of life you will live. It sets the pace for longevity and enables the ability to attain a level of perfect health. Developing the skill to do that now will be the skeleton key that will unlock your future. It will give you the freedom to live an advantageous life now and in the future.

That is why we urge you to stay away from trendy eating patterns, unhealthy food choices, fad dieting methods, and pharmaceutical assistance. Weight gain can be avoided simply by eating the foods you love and controlling your diet on every other level. Weight loss can be achieved in the same way.

We are steadfast in our commitment to help you live a long fruitful life that is established on your becoming your most beautiful you.