young woman showing off weight loss

13 Easy way to lose weight in college

Lose weight in college

To lose weight in college, understand that weight loss only occurs when there’s a caloric deficit. That is eating less than your body requires. To achieve this, you have to change two things, your diet and exercise routine. While there is no one-size-fits-all approach to weight loss, there are several things to do to lose weight in college. Start by keeping track of your food, eating more high-protein and fiber foods that keep you full for long. Practice portion control and be mindful of your serving sizes. If you love to snack, swap the vending machine snacks for healthier filling snacks such as; nuts, or fresh fruit. Schedule exercise into your daily routine. Take advantage of the free college gym or, make use of free online workout tutorials. Also, consider signing up for sports to stay active. These are some of the changes to make to lose weight in college.

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How to lose weight in college

  • Keep track of all your food.
  • Walk to class.
  • Sign up for a sport you love.
  • Exercise with Youtube tutorial.
  • Manage stress.
  • Sleep well.
  • Cut back on alcohol consumption.
  • Practise portion control.
  • Eat more high-protein food.
  • Include veggies in all your meal.
  • Swap vending snacks for healthier snacks.
  • Stay hydrated.
  • Dress up naked carbs.
  • Avoid binge-eating.

man counting calories

1. Keep track of all your food.

To lose weight in college, you need to track your food. Track all your meal and drinks manually with a food journal or with apps such as myfitnessspal. We often overestimate just how “healthy” our diet can be. Don’t rely on memory alone as you will forget the doughnuts, sodas and only remember the chicken salad we had at lunch. Track and evaluate your diet after every week or bi-monthly. What can you cut back on? Start with the empty calories such as candies, cakes, cookies, baked treats, and high-sugar drinks. Also, consider cutting back on high-calorie foods such as pizza, fried food, etc.


2. Eat more high-protein food

High protein foods are great for weight loss as they keep you full for longer. Studies have shown that by eating high-protein food, you can reduce daily calories by as much as 441-calories. To lose weight in college, start your day off with a high-protein breakfast, swap the sugar-filled cereal for a filling veggie omelet and bacon. Also, ensure that all your meals include some form of protein-rich food. Choose foods such as; lean cuts of beef, chicken, turkey, pork, or legumes. This is a good way to ensure that you get the recommended 45 – 56g of daily protein. Besides, your body burns more calories to break down protein, boosting your metabolism.

baked bean in bowl

3. Eat more high-fiber food.

Just like protein, high-fiber foods are great for weight loss as they keep you full for longer. Instead of high-sugar cereal for breakfast, enjoy some high-fiber oats. Or better yet, implement a Meatless Monday. This way, you can eat more fiber and while having money on your food expenses. Also, instead of eating animal protein for both lunch and dinner, why not opt for legumes for lunch. This is a great way to get in more of the recommended 25g – 36g of fiber daily. Choose high-fiber foods such as; kidney beans, black beans, peas, lentils, avocado, etc.


4. Don’t forget your veggies.

Eat more veggies to lose weight in college. Veggies are a great weight-loss food as they add volume to meals without adding on calories. With vegetables, eat as much as you want without having to worry about extra calories. This extra volume is great as you never want to feel you’re starving yourself to lose weight. However, keep it simple. Forget about high-calorie salad dressing such as; thousand island or creamy Ceasar. Opt for a drizzle of oil, balsamic vinegar, or salt.

plate of healthy food

5. Practise portion control.

To lose weight in college, practice portion control. This can be very challenging at the start as all you’re used to are the mega, super, or large servings at the cafeteria. However, there are several changes you can make to ensure you’re eating enough food for your body. First, serve food in a medium-sized salad bowl instead of the normal dinnerware. As these tend to be smaller, it much easier to control your portion. Studies have shown you’re more likely to overeat with bigger dinnerware. If you must use a dinner plate, remember to always start with veggies. Vegetables should feel half of your plate, a quarter with protein food such as steak, and the last quarter with carbs. Also, use your hand as a guide. For women, a palm-size is enough for protein food, a fist-size for veggies, and one-cupped hand for carbs.


6. Swap vending snacks for healthier snacks.

Snacks can make or break your weight loss goal. Swap high-calorie vending machine snacks with healthier filling options to lose weight in college. While ramen, chip, soda, candies might be readily available, these types of snacks are high in calories yet they don’t keep you full for long. Tasty yes, but you’ll be feeling hungry sooner rather than later. Instead, choose healthy snacks such as; fresh fruit, Greek yogurt, nuts, seeds. With these snacks, enjoy a second serving without having to worry about the extra calorie. Avoid temptation and carry some of these healthy snacks with you to class.

breakfast sandwich toast

7. Dress up naked carbs.

As naked carbs aka simple carb are easily broken down after digestion, they don’t provide a steady supply of energy. This is why you will often feel hungry after enjoying some plan toast. With such foods, the feeling of being full only lasts for so long, you find yourself craving more food soon after. Avoid this cycle by dressing up your naked carb. This way, they’re not so easy to break down. Add on healthy fats, protein-rich, or fiber-rich foods. Instead of enjoying plain toast with honey, add in chunky peanut butter. Instead of enjoying plain baked potatoes add in fried egg or steak. Enjoy some peanuts with your soda. You will feel full for longer this way.


8. Cut back on alcohol consumption.

Cut back on your alcohol consumption to lose weight in college. Alcohol can negatively impact weight loss in several ways. First, alcohol is nothing but empty calories. Even though high in calories, it adds no nutritional value. A 12oz can of beer contains 155-calories. Drink several each night you will struggle to lose weight. Also, alcohol increases your appetite, you tend to eat more with alcohol. Besides, as your judgment is impaired, you will make unhealthy food choices when drunk. This is why pizza is the go-to food for many when drunk. Don’t think you can get away with binge drinking once in a while. Studies have shown this is far much worse, you’re better of enjoying a glass of wine daily.

girl drinking water

9. Stay hydrated.

Water contains zero calories and is readily available for most of us. Always stay hydrated to lose weight in college. This way, you won’t find yourself constantly snacking. Second, it will keep you energized. A good alternate to high-sugar energy drinks and store-bought caffeine drinks that increase your appetite.


10. Exercise with Youtube tutorial.

Weight loss comes down to 80% diet and 20% exercise. Find a way to exercise daily to lose weight in college. One cheap way to get this done is with free youtube tutorials. Choose from full-body, upper body, or lower body workouts. If you’re working with a busy schedule, squeeze in a quick 30-minute HIIT workout. Do it in the morning and get it out of the way if you find yourself sluggish in the afternoon. Most experts recommend that you spend at least 150- 300 minutes exercising weekly.  Besides, most colleges have free gyms. Take advantage and use it for your workouts.


11. Sign up for a sport you love

Did you know you can burn a much a 450-calorie in one hour of swimming leisurely? One of the best things about college is sports. It’s a big part of the college culture. Name any sport and chance are very high that its available in your college. As most sports require training daily or every other day, this can be a great way to burn off those extra calories. Consider team sports if you find it hard to exercise or work out alone. Besides, engaging in sport is a great way to improve endurance and increase physical fitness. Best sports for weight loss include; swimming, handball, martial arts, boxing, running among others.

young woman doing yoga

12. Manage stress well.

College can be a stressful time. You have to study for exams, engaging in team sports, and maintain a social life. Most times, it feels like moving from one stressful situation to the next. However, you have to manage stress well to lose weight in college. Having high amounts of the stress hormone cortisol can throw off your hunger and appetite hormones. With each stressful situation, you get the urge to eat more and more food. Break this cycle by engaging in calming activities such as breathing exercises, meditation, journaling, or yoga. Also, get your body moving with exercise when feeling stressed.


13. Sleep well.

The body needs 7- 8 hours of peaceful, undisturbed sleep every day. Poor sleep can impact your weight loss goals by disrupting your hunger and satiety hormones. Studies have shown that a disrupted sleep schedule leads to an increase in ghrelin – the hunger hormone. A key reason you find yourself eating is if you’re awake late at night. It only takes a few days of disrupted and inconsistent sleep to throw these hormones off balance. Avoid this by ensuring that you sleep schedule is consistent daily with up to 7-8 hour.


Lose weight in college