Learning how to lose weight quickly in college is something that everyone can benefit from. We have all heard that the only way to drop excess weight is to spend hours at the gym, but nothing could be further from the truth.
Exercise isn't the only way to drop pounds quickly which is great news for college students who are busy and don't have time to hit the gym just to shed a few pounds. Instead of resigning yourself to a formal exercise program that you hate, consider the hidden opportunities to get in shape during the course of your day.
With the rise in technology, people have become more and more sedentary, but there are lots of great answers for teens on how to lose 30 pounds in 2 weeks or even something as simple as 15 pounds in a month. Some of them can be incorporated at meal times like chewing slowly which allows our brain to catch up to our hunger cues so we stop before we are stuffed beyond belief. Eating slower also lets our stomach register it's full before we've overdone it. Using smaller plates is another trick that can work because it has the brain thinking we're eating more than we actually are which can save loads of calories. Here are the essentials to remember when rapid weight loss is your goal:
1. Understanding Calories is Essential to Losing Weight
Whether you want to count calories or not, it's important to balance what is being taken in with what is expended. By cutting calories and burning calories with exercise, the necessary deficit is created to lose weight. Low-calorie foods, such as lean protein, fruits, vegetables, whole grains and low-fat dairy will help you satisfy appetite, get you required nutrients, and drop excess weight at the same time. When it comes to weight loss, the bottom line is consume less calories than used and make sure to get the most from the caloric value of the foods being eaten.
2. Why Fiber and Protein Are Key
One of the most important things to consider when trying to lose weight is to get enough fiber. Fiber is digested slowly, which means that when you get enough, built in appetite control in all of us is activated and we are able to ward off hunger between meals. The average woman should be getting at least 25 to 30 grams of fiber each day. The best sources of fiber include fruits, vegetables and whole grains.
Protein is another nutrient that is vital for weight loss. It gives your body energy for exercise and also helps aid in muscle recovery after. Protein should make up about 25-30% of daily calorie intake. Choose healthy sources of protein like chicken breast, sirloin steaks, tilapia, beans or nuts.
3. DOn't Fear Carbs
Many people make the mistake of thinking that carbs equal weight gain. That's simply not true. In fact, the body needs carbs for fuel. The trick is choosing the right kinds of carbs. Go for complex carbs like those found in vegetables and whole grains, and avoiding simple carbs like those found in white rice and white bread.
4. Good Fats Are Important
Fat contains 9 calories per gram, making it something extremely important to be watchful of when trying to lose weight. Like carbs, the body needs some fat just for healthy function. Strive to get your healthy fat from foods that contain omega-3 fatty acids, polyunsaturated and monounsaturated fats, limit saturated fat intake, and avoid trans fat altogether. The right fats will fuel the body and satisfy appetite without getting in the way of weight loss goals. Just be sure to eat in moderate portions.
5. Vitamins and Minerals Are Essential Too
There isn't a magical vitamin or mineral that will cause the fat to melt off your body. However, getting the recommended amounts of each is important for keeping your body healthy so that you can make healthy food choices and stay physically active. Important nutrients include vitamins A, C, D, and E, potassium, calcium, iron, magnesium and B vitamins. Be sure to balance the foods you eat so that you can meet these recommendations. If you have food restrictions or are concerned about your levels, talk to your doctor about taking a supplement to fill in the gaps.
6. Be Mindful of Salt and Sugar Intakes
While there are lots of nutrients the body must have, there are a few that should be limited. Sugar is a huge source of hidden calories and can really get in the way of dropping excess pounds. Sugar is hard to limit because it shows up in a huge number of foods, including salad dressing, pasta sauce, bread and much more. Limiting sugar intake naturally cuts calories so be mindful of labels and eat as many whole foods as possible to keep intake under control.
When it comes to salt, less is better. It's an essential mineral so the body needs some to function properly, but too much raises blood pressure and risk of heart disease. However, it can also make you look bloated because it causes water retention. If you really want that svelte silhouette then cut salt intake. Again, reading labels can help with choosing low-sodium foods that are conducive to weight loss.
7. The Skinny on Drinks for Weight Loss
Thirst can masquerade as hunger so paying attention to liquid intake is also important. Sometimes, getting a drink of water can keep you from overeating. However, many women completely underestimate how many calories they take in from drinks. Soda, energy drinks, sweet tea, juice, cocktails, and smoothies all contain calories. Forgetting to account for them leads to excessive calorie intake which won't help weight loss goals. Water and unsweetened tea are the best choices because they quench thirst and are free of calories and added sugar. Use lemon or other fruits to make delicious flavored water.
Diet soda PSA: it might seem like a virtuous choice, but artificial sweeteners can be detrimental to weight loss! Some research shows that they actually trick the body into thinking it's getting something sweet, but when it doesn't get the sweetness it desires, extreme sugar cravings ensue. If you're going to indulge in a soda, it's best to go for the real thing and just account for it in daily calorie goals.
8. Meal Prep for Success
When trying to lose weight, it's vital to plan meals and snacks. Build meals with plenty of protein and fiber and be sure to choose foods from each of the food groups to build your meal; that way you can fill up, but still control your calorie intake at the same time. Consider choosing a meal delivery service for help in learning how to create healthy meals that are conducive to weight loss or seeing a dietician to help plan healthy meals..
This video shares some great tips for meal prep:
9. Keeping Track of Weight Loss
Many women who lose weight and successfully keep it off attribute their success to keeping a food journal. When you record your meals and snacks, you hold yourself accountable. No one wants to write down a huge slice of cake or a jumbo soda when they should be recording a salad and a veggie burger. Try an app like MyFitnessPal for added ease if you don't think you will be able to write everything down or calculate it all. I use it all the time and it's been so helpful!
Watching the amount of food you eat is just as important as paying attention to what foods you eat. Overdoing it on serving size can really get in the way of dropping pounds. Read the nutritional information on a given food to discover what a portion is. Then weigh or measure your foods until you can successfully eyeball a proper serving. You'd be amazed at how quickly the weight falls off when you stop eating portions that are too large. **
10. Why Fad Diets Are Not the Best
I once read a motivational quote that said, "You didn't gain all that weight overnight and you're not going to lose it overnight." and no truer words have ever been spoken. It's going to take some time-even if it is just a couple weeks. That means you will have to make lifestyle choices that will get you where you want to be. You might be tempted to turn to fad diets that promise quick results. However, this is one of the worst things to do. Fad diets often use unhealthy supplements like diet pills or eliminate entire food groups which sets you up for nutrient deficiencies. It's best to stick to the tried and true method of eating a healthy and low-calorie diet and staying as active as possible.
Here are some other great ways to lose weight fast in college.
⭐ Don't do seconds (or thirds) at mealtimes
⭐ Drink a glass of water 30 minutes before meals
⭐ Remove the blue light in your fridge - this can suppress appetite
⭐ Don't use red, orange or yellow dishes which is said to increase appetite
⭐ Get plenty of protein from healthy sources like fish, chicken, eggs and beans
⭐ Keep unhealthy foods out of the house to erase temptation
⭐ Get plenty of fiber to control appetite
⭐ Swap soda for tasty fruit infused water
⭐ Eat without distractions like the phone or TV
⭐ Get plenty of sleep to regulate appetite hormones
⭐ Take a probiotic supplement to restore your gut bacteria (especially if you're taking antibiotics)
⭐ Eat natural probiotics from yogurt, sauerkraut, and kefir
⭐ Replace table salt with pink Himalayan salt
⭐ Wear fitted clothes to reduce overeating
⭐ Park further away at the store and burn calories by walking
⭐ Replace junk food at snack time with healthy choices like berries, apples, nuts, kale chips, sunflower seeds, dried fruit and whole grain crackers
⭐ Drink sparkling water instead of alcohol
⭐ Turn off a few lights and lower the volume on your music so you can concentrate on your meal
⭐ Weigh yourself at the same time every day for an accurate picture of progress (though also remember that daily weight checks aren't great either)
⭐ Try meal prepping so you are always ready with a healthy meal when hungry
⭐ Sit up straight to engage your core muscles
⭐ Drink plenty of water - dehydration is often confused for hunger
⭐ Eat more water filled foods like bell peppers, celery, cantaloupe, and carrots
⭐ Don't skip meals; instead choose low-calorie options three times a day
⭐ Go for a walk every day
⭐ Stop chewing gum - all that swallowed air will lead to bloating
⭐ Practice relaxation techniques to combat overeating due to stress
⭐ Invest in a kitchen scale to weigh and measure foods to stick to correct portion sizes
⭐ Wear vanilla scented perfume, which can help control cravings
⭐ Eat more beans
⭐ Get a dog so you're forced to take regular walks
⭐ Skip the buffet when going out to eat
⭐ Enjoy treats in moderation so as not to deprive but also stay within calorie intake
⭐ Prepare your own meals to control fat and calories
⭐ Keep a food and exercise journal to keep yourself accountable
There are lots of myths and untruths that hang around the internet adding to the confusion on the best ways to lose weight quickly as a college student, but with some changes, some willpower, and some motivation, it's entirely possible to lose weight in college without exercise. It shouldn't be too difficult to incorporate these tips into your lifestyle no matter how busy you are!