A step by step guide for the struggling student in college trying to keep the weight down without breaking the bank. These techniques will help break away from late night cravings and red bulls along with helping with the freshmen 15.
College Weight Loss
College students should be more conscious of their weight, especially in the beginning of when they are more prone to the freshmen 15. Achieving ones ideal weight does not happen overnight and procrastination only makes the task more challenging. you have to take action for yourself and sometimes it may seem like a daunting dream but it is possible. Losing weight for back to school can be even harder when you are in the trap. Students are capable of yielding results with a concrete goal and proper action plan. The proper action plan should be composed of diet and exercise plan that clearly indicates the calories going in and going out. This is where the college diet plan and weight loss come in.
The moment you identify the diet plan, the nerve-wrecking part will then come after the exercise. Our bodies needs to be physically active. For you to burn one pound of fat, it is recommended that you release 3,500 calories from your body. That many calories may not seem much as some of you binge eat all that in one day due to stress from school and alcohol from partying. Its actually is pretty difficult when you consider running a mile is only 135 calories. As a student, you can choose to diet alone to get in shape or put your focus on a student diet plan and fitness regimen.
There are many physical exercises a student can take to help lose weight. Among the many activities, walking is a simple and effective exercise that is the easiest to do. Walking is not hard because students can walk around the local village and attend to errands or classes. It gets easier when you keep small things in mind like walking up the stairs rather than taking an elevator. Accumulating various exercises can also be carried out and can be fun if you make games out of them. Students can walk for ten minutes in morning hours, jump rope for ten minutes or they can also do some jogging. All of these physical activities can help to burn some pounds from the body. Students can also lose some weight by keenly using the following techniques mentioned below.
Plan your college weight loss program
Planning your weight loss program is essential. Losing weight in college becomes easier with good planning. Ensure you carefully go through the menu in your cafeteria. Getting an advance knowledge of the day’s meal allows the student to switch into healthier alternatives. As a college student, make sure you avoid comfort foods because they tend to have high-calorie count. During breakfast, avoid foods like doughnuts. It is therefore important to plan your weight loss program for you to achieve best results.
The best alternative to eating in the cafeteria or eating out is meal prepping for the week. Meal prepping is when you make food and have it prepped in a Tupperware to take it with you the next day. It can also save time if you make enough food for a weeks’ worth. It puts you in control of how many calories you will be eating throughout the day. When youre starting your diet, use a grocery guide to learn what you will be needing most of so you dont start the journey blindly.
Refrain from multitasking
Avoid from multitasking because if you do a lot of work, you may end up eating more frequently at irregular intervals. Students who multitask are likely to consume a lot of junk food that may not be good for their health. As a student, ensure that you treat eating as a separate activity and take your good time while eating. Eating at an unrelaxed pace while you are not paying attention to your food or hunger can cause you to overeat. An easy way to avoid this is by only eating when you are being mindful of your food. This technique is most effective and efficient when it comes to losing weight. Practicing this will help you in controlling yourself from indulging in second or third helpings. Avoid skipping meals and eat at regular intervals for better regulation of blood glucose levels.
Focus on eating healthy
Eat healthy snacks in college and avoiding chips, candy and carbonated drinks could put you in a much better position than getting short-term pleasure from food. Make sure your diet contains foods like cheese, whole-grain bread, tuna, apples and beans. Eating late at night can be another way you are gaining weight easily. If you have not had a full meal, consuming some snacks while studying will definitely prove detrimental to the health of the body, even though we don’t recommend eating while studying. Minimize the consumption of alcohol because alcohol increases calorie intake significantly. Extra calories in the body will be stored as fat.
Get up and get your heart pumping should be the motto when you finish all curriculum studies or if you want to take a break. Living a sedentary life will cause you to gain weight by adding all the unused fats. A student in college should not only exercise for weight loss but to exercise to prevent diseases and illnesses. Take part in school sports that will give tremendous boost to body metabolism. Participating in a 30 minutes of intense activity daily is sufficient enough if you don’t have much time. Ensure that all these exercises have both strength training and cardio workouts. It would be ideal if college students can also include walking and cycling in their everyday workout plan. Combination of these activities will lead into a well-toned body.
Time is a big factor for students, especially when they’re new to college and going through the Freshman 15. Even 10-15 minutes of some sort of exercise is better than nothing, not including the walking you do from your room to your classes. Some great exercises that are high intensity are sprints, jump ropes, jumping jacks, push-ups and more. Procrastination or losing motivation to workout can be a big factor too. Working out has to do with consistently mainly because thats what makes sure you dont leave the realm of wanting to workout. One or two days of not working out can definitely throw you off so dont skip days that are not rest days.
Lift weights to lose weight
While aerobic activities like cardio and HIIT may be great for burning calories in the body, weight training can add that extra kick your body has been needing. Gaining lean muscle mass will definitely translate to more efficient and faster metabolism and a higher expenditure of calorie. Losing muscle mass will also translate to a slowing metabolism because it is short on the active tissues which uses energy in sustaining themselves. As much as genetics and physical activity matter to boost metabolism, muscle mass is a very important part when it comes to determining your BMR.
Take the stairs instead of elevators
Losing weight entails burning off calories, eating healthier and moving smarter. As we said earlier, taking the stairs is a great way of burning off excess calories and getting the calorie burning aerobic workout. According to studies conducted, it is found that walking upstairs at moderate speed will help burn about five calories per minute for a 120-pounds person and 11 calories in a minute for 180 pounds person. Also going up the stairs will benefit your body with strengthening along with toning up of the legs and glutes muscles. It helps in getting rid of thigh fat, cellulite and excess sluggishness in the posteriors. Walking is also associated with lowering the risk of heart disease.
Drink more water
Water will not only keep you hydrated you will also feel full without the need of having false alarm hungers. Many times we eat because we are dehydrated and our body is looking for a way to get more fluids into our body. It can also help you feel a bit fuller before you eat. We should also remember that about 60% of our body is made up of water. From the studies, the heart and brain are composed of 73% of water while the lungs are about 83% water. Also our skin contains 64%, and muscles and kidney contains 79% water content. Even our bones contain about 31% water which can help lubricate joints. So it is important to drink enough water for health body. Eat fresh vegetables and whole fruit for better results. According to science, drinking a lot of water can certainly help the person lose weight. It is known that drinking water can also boost body metabolism by 24% to 30% over the period of more than one hour, helping you burn extra calories.
Other things water is good for are:
- Helping deliver oxygen all over the body.
- Flushes body waste.
- Allows cells to grow, reproduce and survive.
- Produces saliva for digestion.
- Keeps your mucosal membranes most.
Cardio or aerobic exercise is the key to burning calories, boosting metabolism and improving overall health. Some studies show that aerobic activities are one of the best methods of losing weight around the belly (visceral fat) which is good since the midsection is vulnerable to packing on the weight. Belly fat is associated to anything from the metabolic disturbances and increased risk of cardiovascular diseases. Cardiovascular disease is the number one cause of death in America. Doing aerobic exercises in the morning is also known to give you more energy throughout the day due to your mitochondria production going up to keep your body energized. Even simple dorm room exercises will help you stay active and break a small sweat. Sweating can be healthy for releasing toxins and giving a more clear skin.
Avoid consuming a lot of bad carbs
Bad carbs are grains that has been removed of their fibers or are processed foods. Foods such as pastries, pasta, and white bread are simple carbs that provide you with quick energy but fall asleep an hour later. The bad carbs are not packed with same nutrients that are found in the complex carbohydrates. Our bodies also processes some simple carbs faster than the complex carbs which means that you will be heading into the bathroom sooner and absorbing very few good nutrients. Eating a lot of simple carbs is associated to weight gain, diabetes and obesity. Cut back on consuming simple carbs and you will start to lose some weight along with a tighter stomach. Carbs like bread and rice are really detrimental to having a flat stomach as without them you can notice a tighter skin.
One of the recent diets that a lot of people are raving about that gives you a tighter stomach is a ketogenic diet. Keto is a diet that is high in fat and extremely low in carbs which puts your body into ketosis. Ketosis is when your body acts like it is in starvation then starts burning fats rather than carbohydrates and releases ketone bodies through the liver. It is known to burn fast very quick but be careful when you introduce carbs back into your body as it can bloat you up a lot. It also helps you stay full longer and gives you a clearer head throughout the diet.
A lot of students in the college do not know how many calories they are supposed to take in a day. As a college student, it is important to start choosing healthier foods to ensure that your body is fueled with excellent nutrients. However eating a lot of healthy foods, may not help you lose weight but instead you may increase your weight. It is necessary for you to eat within the calorie limits for you to reach and maintain a healthy body weight. Actually losing weight and reaching the healthier weight is the act of balancing.
For a successful loss of weight, it is important for the student to learn how to balance the energy in and the energy over a long run. This is an example on how you can balance the energy input and output for right result. Calories do determine the potential weight result, however it also matters how many calories you burn throughout the day. So the use of calorie counter is one of the easiest way of determining your specific calorie intake.
• Maintaining the weight: Your body weight will remain the same when calories you take equals to calories you burn.
• Losing the weight: The student will lose the weight when the calories he or she takes are less than the number of calories he or she burns.
• Gaining weight: The college student will gain weight when the number of calories he takes is greater than the number of calories he burns. For students who wants to lose weight and reach healthier weight, he will only eat less and exercise more.
Fitness and Health Apps
MyFitnessPal MyFitnessPal is one of the best one in the aspect of having so many variety of different foods like different ethnicity foods to even have the ability for you to create the meal as you go. It is extremely easy to use through its 5 million different foods, barcode scanner and recipe importer along with the ability to how much you eat and burn.
DietBet DietBet has helped more than 300k people lose a combined 3.6 million pounds. You can send your weigh ins, track your weight through the process, receive and send motivational messages.
Sworkit Sworkit stands for Simply Work It which is a fitness app that gives you videos of exercises which is demonstrated by professionals. There are over 13 million users and more than 200 different exercises. You can choose from the usual workouts to customized work outs that you pick the criterias of. There are aerobics and HIIT workouts.
Bonus Fitness App
Charity Miles Charity Miles is not a calorie counter but more so an app to download on the side and keep around for when you run. Charity Miles is an app that corporations team up with runners, walkers and bikers to donate to the charity of your choice, every time you complete mile. Some corporate sponsors are Timex Sports, Humana, Lifeway Foods and more. Some charities include, Feeding America, Habitat for Humanity, Wounded Warrior Project and more.
Cut out sugar
Maybe you are wondering how sugar intake can cause weight gain. Sugar contains glucose and fructose. Glucose is absolutely important and our bodies require them to function as it gives the body energy when it is broken down. Glucose also known as dextrose is the main source of energy for all of the cells of the body. Some of the foods which supply glucose include vegetables, fruits and whole grain.
Fructose however is a different case. Unlike the glucose, fructose does not happen to be a natural part of the bodies metabolism process and our bodies do not produce fructose. A lot of cells in our bodies cannot make the use of fructose, except for liver cells. Consuming a lot of fructose is associated with health risks such as obesity, heart diseases, insulin resistance, diabetes, and metabolic syndrome. Students should therefore limit the intake of fructose from their diet to about 25 grams in a day and consume a lot of fructose from vegetables and fruits. Make sure you take every opportunity you come across to cut extra sugar from your daily diet.
Limit fruit juice
Fruit juice isnt what you think it is made out to be or at least once was. Nowadays the fruit juice that is sold in supermarkets are filled with more sugar than they are with fruit. They can contain just as much if not more sugar than soft drinks and contain a limited amount of vitamins, minerals and antioxidants. These companies creating them have such huge demand on them that make enough to have some of the juices stored away for up to a year in oxygen depleted tanks which can take away nutrients and flavor. This causes companies to add more sugar and flavor in there.
Healthy college snacks
Eating health snacks in college is really the key to healthy lifestyle and happy life. Snacking between your meals is one of the best ways to avoid hunger and it is good to remember that going too long without eating or drinking is not healthy for the body. You might get the urge to eat more the moment you have access to foods, the body senses hunger and gets to starvation mode that attempts to hoarder everything when you begin to eat again.
This is the reason why eating healthy snacks nearby can improve the overall health, fight weight gain, curb cravings, boost brain power, regulate mood swings and give the person the energy required to keep going for the good chunk of the day. Snacking healthy also helps in keeping body metabolism and blood sugar at optimal level. Frequent intake of snacks keeps the metabolism of the body revived up hence normalizing the blood sugar.
Sugary snacks should be avoided because they easily sabotage all the hard work of the day and let excess weight to creep in. They also damage blood sugar, body metabolism and cardiovascular health along with your liver. Instead of these foods, you can stock your fridge with kale chips, dry roasted edamame, almond butter, mixed nuts and natural beef jerky.
If you are someone who enjoys certain drinks sweet like coffee or tea then there are many other healthier alternatives. You can always mix honey with your tea as honey is a powerful antioxidant and is natural. As for coffee, Starbucks and Coffee Bean tend to have sugar-free sweeteners.
Go for smaller potion
If a student is trying to calculate the number of calories in the food they are about to eat, then it is necessary for him to be mindful of the average serving size. Keeping track of the amount of food you take will help you keep track of the total calorie you take and help you lose weight faster by reducing the overall intake of calorie. This technique will also help you become aware of what you are eating. You can do this by using smaller plates when you are eating or serving your food.
Eat more fiber
If you are going to eat fruits and vegetables, why not eat the healthiest kind of food more so the ones with high fiber such as purple passion fruits, avocado, pear, and even brussels sprouts that will keep the individual feel fuller longer after eating. Studies also show that individuals who eat more fruits and vegetables tend to weigh less which can be due to antioxidants and fiber.
While science studies is still not completely certain about effects of fiber on gastrointestinal systems, various studies have indicated its effects in helping to improve satiety and assists the person in controlling and managing weight over a long term.
Not sleeping enough can affect your weight due to many reasons like changing fat cells, weakens your workouts, and gives you poor judgement. Since a lack of sleep can’t effect poor judgement, it will make you crave junk food high in sodium, carbs and sugar. Hunger is controlled by two hormones. Leptin which product fat cells and decreases you appetite. Ghrelin is the opposite since it increases appetite. With a lack of sleep, your body starts producing more ghrelin.
Get more sleep
A good sleep at night is one of the keys of helping you maintain a healthy weight and helps you keep off extra pounds. A lot of people underestimate different benefits of good rest, especially when you want to lose weight. Poor sleep strongly increases risks of obesity people. Better sleep is directly associated with weight loss, because of how it controls and manages the metabolism of glucose in the body. The impact of having a good rest is undeniable, because it gives you better energy and keeps you in the good mood. It also helps in checking up your weight.
Cleanse your colon
Cleaning your colon can definitely make a huge improvement on your everyday well being. Cleaning your colon can help your body absorb the nutrient and vitamins from the food you eat because the walls of your colon gets cleaned. Cleaning your colon will definitely give you an immediate feel good experience by giving you more energy and making you feel light rather than sluggish and full. All this can happen from the food we eat to the lack of nutrients our body receives. Cleaning your colon has many benefits like weight loss, energy levels, mood swings, constipation or being bloated. Fruits and vegetables are great for cleansing the colon since they have a lot of antioxidants. Also mangos, prune, probiotic yogurts and more.
How to Eat Healthy Maintaining a college diet plan
After considering the health conditions and lifestyle, the following are some of the ways you can apply to eat healthy in college.
Occasionally spoil yourself
It is understandable. Binge eating may be a difficult habit to break, mostly for those individuals starting out on how you can eat healthy in college or at your house. Sometimes, it is difficult to help but you can seek the comforting feels of the fast food. Never be too hard on yourself. Sometimes if you are feeling really bad after the long day and you want to sink into a abyss of comfort food then do so. Be sure that this will only happen once or twice month and make extra effort to refrain back towards a healthy eating habit once more.
This is also good for your metabolism. When you are constantly working out and dieting, you will eventually hit a plateau. This is where whatever you do, you stay the same shape, size and weight. This usually means you must switch something of your workout or diet to combat this. When you are getting close to your ideal weight, you will start hitting the plateau. Depending on your diet you will need to make a drastic change and possibly lessen your daily carbs or raise your daily fiber intake. As for working out, you might need to do more high intensity interval training.
These are some of the tips on how to eat healthy in your college. You will always be what you eat, so ensure you are sure to combine most nutritious staples in your daily diet.
Stock up on healthy staples
Your mini-fridge should not accommodate only prepared and expensive options of foods but foods which improves your health and maintains your body at good health. This does not mean that your dorm room should be filled with high calorie snacks and high preservative foods. It is recommended that you buy healthy foods with long shelf life, such as nuts, rice cakes, seeds, dried fruit, and multi-grain crackers. Citrus and apples can sit out for more than two weeks, and hummus and raw veggies are good options too.
Always take more fruits
Your college dining room probably does not encourage students to take food and go, but you will find a typical fair game basket of produce such fruits on the exit. Always take a fruit or two, even if you do not want to eat it at the moment. Eating a fruit in your meal will decrease the chances of getting hungry quicker and chances are that the fruit will keep you away from grabbing something which is less healthy on the go. They are also a great addition to lunch or dinner or even breakfast. It is said that an apple for breakfast can wake you up more than a cup of coffee can along with the apple being the healthier choice.
Eat high quality junk food
If you do not know what you’re about to eat, it is better not to eat it. It is better off to go with something that has a little higher quality than what you don’t know. If you love pastries, try to find the healthier choice, like one that has fruit on it. You will feel more satisfied and happy, and it will make your eating more delicious.
Listen to your body
We have all heard that the late night snacking is not a smart choice, but if you are hungry, you are hungry. Denying yourself is not going to change the fact, but rethinking how you are eating throughout a day might. Teach yourself to eat until you are full and satisfied so that you will not create the opening for cravings later on. Also eating to fullness comes in various forms. Eat sustaining foods such as oatmeal, and ensure that the moment you grab the salad, you are also using it appropriately. Serve yourself a lot of proteins and not light shades of green vegetables that will make you want more after an hour. If you have spent the whole day eating healthy and you feel like taking late night snack, then you can go for it. It will be better if you go for high fiber snacks for late night snacking.
Think of the dining room as the classroom
You are at college to learn, so take the education beyond a political science or any other lecture you are taking: Get in touch with a cafeteria nutrition information and make yourself familiar about eating health. This is not about calorie counting but determining where the food comes from and what it is being made of is a big step towards really owning what you eat daily, which can lead to making a responsible and informed decision about your diet. The student can also each out to campus health department and ask some questions about the dining room food to the college nutritionist.
Experiment with what you are eating
Eat mindfully and ensure that you pay a good attention to what works well for your body and what does not work well. Always ask yourself: “How does the food I take in affect my mood, my sleep, my energy, and my digestion process?” Particularly in the day and age when we are more conscious about food allergies and sensitivities, it is important to keep a track of what impacts your health, both positively and negatively. Do you have the brain fog always after pasta? Keep note of everything and adjust accordingly.
Some different diets will help you and your mood throughout the day then others do not work well. For example, some people eat red meat and their body just cannot handle it, so the brain shuts down then the body crashes. On the other hand, diets like the ketogenic diet helps your body go longer without eating and not getting hungry or crashing. It also helps your brain not go through brain fog simply because of the decrease in carbs in the body.
Find your food confidence
The moment you make the right decisions, you definitely teach yourself that you are capable of being trusted in making good decisions, but the moment you tell yourself that you are going to make good decisions and do the vice versa, then you are effectively letting yourself down. Negatively this impacts your self-confidence, and you will literally trust yourself less. Therefore when you say that you are not going to have the ice cream in a third night in a row at the dining room, then don’t do it. The moment you start to trust yourself more, you will become confident in your own ability and make healthy choices.
Your survival guide to dining hall food
Cafeteria food typically means portal into a spectacular amounts of burgers, pizza, cookies and fried chicken as far as your eye can see. You can eat two or three square meals daily in the dining hall. Take your time at the cafe and eat solid meals to avoid going out for more heavy snacks. Try and turn anything you find in the dining hall into a salad. Remember to emphasize on protein since proteins will help you stay full longer. Find some access to an assortment of protein kinds of food. Take foods such as chicken, eggs, burger patties, beans, tuna, tofu, peanut butter and many others.
Eat 3 meals and 2 snacks a day
Constantly eating every couple of hours is a great way to boosting your metabolism. Boosting metabolism is a great way to burn fat as the food you eat gets digested quicker. Metabolism is the basal metabolic rate which is how many calories you burn while resting. If you do eat 5-6 times a day, you must eat smaller dishes and make sure not too over eat which can be bad with eating 5-6 times a day. Wake up and eat breakfast then eat a light snack like an apple and banana about 2.5 hours later. Eat lunch about an hour and a half later. Eat a light snack about 2.5 hours later then followed by dinner about another 2.5 hours later.
Avoid drinking calories
Avoid drinking calories more especially from fruit juice or soda. Avoid this and instead drink a glass of milk or ice cold water. Drinking soda also has a lot of sugars and carbs which is one of the leading causes to obesity. As you avoid the use of calories, it is also important for you to eat when you are slightly hungry. On the other hand, you may be hungry sometimes because you are dehydrated and you don’t even know. Drinking 2 glasses of water can help with that.
When you are not at the dining hall Make smart choices in cafeteria
It may look exciting to have unlimited socializing and food options, but constantly being in an all you can eat setting may get unhealthy quickly. Realize that many students are not looking out for a health and nutrition when they are cramming their studies so their decisions are not usually geared towards the healthy lifestyle. It is good to avoid such decisions and find a diamond choice in the rough. Take some laps around a cafeteria before making your decision or choices. This will help you to read the menu and choose what is most appealing to you.
When you are at the restaurants, ensure the food you choose is heathy and never fall into the peer pressure of taking unhealthy foods such as a large amount of oily foods or even alcohol. Avoid unhealthy meals like the breadbaskets and fried foods. Steamed vegetables, salads and steaks are known to be good choices for your health. Buffets should also be avoided because they are often filled with processed food choices that are not healthy like re-heated pizza or even there desserts.
Store healthy snacks in your room
Whether you have a dorm room or in your apartment, keep some fruit, granola, nuts and vegetables in the room for quick meals. Rather than going to the vending machine at late night when you are done with your studies. This is also a cost effective way of keeping yourself full and well energized. These types of meals keep you fuller for a longer time and will not make you crash the way sweets and energy drinks do.
Eat at home when possible
Socializing is a great component of a college experience and mostly it centers around the partying or alcohol, which can both be detrimental. Cooking your own food at home helps you control the calorie and nutrients you take. It also saves you some money. If you cook at home, it will be very easy to plan for your meals for some days.
Stock your kitchen with healthy choices of food
The best thing you can do to ensure that you eat healthy food is to buy healthy foods and stock them in the kitchen or mini fridge. Having nutrient rich options in your kitchen will definitely help you to reinforce a healthy eating habits and assist you in avoiding unhealthy patterns. You can consider options like frozen vegetables and fruits. Also ensure you stock non-perishable foods such as oatmeal, whole wheat pasta, brown rice or quinoa for easy choices. Stock oils such as coconut, olive, sesame, and walnut oil instead of margarine or butter.
Make a meal plan for healthy eating
Write the meal plan to help you in enforcing a healthy eating habit. It is important for your plans to include exercise, healthy eating and time to have some rest to relax with friends. Let your plan have meals which meet all of the nutritional needs that helps to sustain your well-being. Set time for physical activities like walking, jogging and different exercises for at least thirty minutes in the day.
Cut down on drinking alcohol
Cut down on drinking no matter how healthy you take your foods. The extra calories and carbohydrates in the alcohol you take can sabotage your daily diet. Actually staying up drinking and partying up with your friends may lead to a unhealthy lifestyle. If you must drink, stick to light beers like Michelob Ultra, Amstel Light or even Mikes Lite Hard Lemonade. Alcohol can be considered an empty calorie as it does not supply many nutrition values. Along with calories, alcohol can have a lot of carbohydrates which if you take in too much with fat, it also gets stored as fat.