Everyone wants to lose weight but what exactly is the reason to do so? Is your weight loss decision stemming from the right reasons or do you want to lose weight because everyone around you is doing so? Your goal of weight loss should be derived from a positive idea about your body. You should aim for a fit and healthy body and you will experience weight loss as well. In this article, we will specifically discuss weight loss tips for students because they are the ones who need to accumulate their energy to get a fit body.
Students nowadays do not pay attention to their physical, mental, and emotional health. Their “busy” schedule restricts them from self-care. But all the students reading this need to know their health is their priority because the future they are working for so hard would only be possible if they are healthy.
Maintaining a healthy weight could be challenging for a student because they are indulged in their lives which includes studies, part-time jobs, hanging out with friends, and all other things except taking care of their health. Sometimes people might also find it difficult to manage a healthy routine because of the lack of resources.
Understanding the challenges
Here is a list of some challenges that students face to lose weight:
Busy schedules:
Students often are bombarded with academic workload along with extracurricular activities 9if those include sports, then you don’t have to worry about weight loss but only about healthy eating).
Due to their schedule, they have limited time for meal planning and exercising. That is why they don’t or can’t focus on their physical health.
Stress and emotional eating:
Academic workload plays a role in developing tensions, stress, and even anxiety in student life. Students have to go through exam stress; there is peer pressure and they miss their family and friends back at home which makes them homesick.
The stress can lead to emotional eating because they find solace in their comfort food. This leads to unhealthy eating habits leading to weight gain.
Limited resources:
A student has budget constraints which is why they do not indulge in a healthy lifestyle because they think it is going to cost them. But the truth is otherwise, which we will discuss further in this article.
People who eat campus food find it difficult to access healthy food options, another reason why incorporating healthy eating habits is difficult for students.
Practical weight loss tips for students
Yes, students do face challenges while losing weight but here are some practical weight loss tips for students to incorporate into their lives:
Healthy eating habits
Incorporating healthy eating habits into your life is crucial because you get essential nutrients that aid in weight loss as well as improve your overall health. You can use these tips to incorporate in your life for weight loss:
Plan your meals:
You need to understand the importance of meal planning in your student life. Planning your meals will help you to decide what you will be eating for the whole week or whole day.
Choose nutritious foods
Plan a balanced meal and include a variety of fruits and vegetables, whole grains, protein sources, and healthy fats in your diet. Start by adding more vegetables to every meal and snack on healthy options like fruits, carrot sticks, nuts, seeds, or boiled eggs.
Avoid processed and junk foods that will add to your calorie intake because they have no nutritional value at all. Sugary food items should also not be a part of your healthy lifestyle because of their high calorie content and consuming them could cause sudden spikes in blood sugar levels leading to hunger cravings.
Portion control:
The best way to start your healthy lifestyle is to control your portion sizes. You can control your calorie consumption by ensuring portion control.
Keeping your portion sizes small will help you avoid overeating. To ensure you don’t eat more, choose smaller plates, eat slowly, and savor the taste of every bite.
Stay hydrated
Hydration is important for your body so aim to drink at least 8-10 glasses of water throughout the day. Drinking water is good for your overall health and also aids in weight loss.
Drinking water helps to make you feel full, contributing to less calorie intake.
Replace your sugary drinks with water or detox water that is easy to make to ensure sufficient water intake for weight loss and overall health.
Incorporating physical activity
Physical activities help you to burn calories which is necessary if you want to lose weight. Make sure you are indulged in some of the physical activities. Here are some tips to incorporate physical activities into your daily routine:
Make time for exercise:
Regular exercising is crucial so it can help to burn calories and activities like strength training help you to maintain muscle mass and improve metabolism as well.
Try to schedule short workouts into a busy day. If you find it difficult to start your exercise schedule you can start to do activities that you enjoy. By doing so you will be motivated throughout your weight loss journey and you won’t feel like giving up on your goals.
Start including activities like running, skipping, cycling, or even swimming in your daily routine so it can help to burn calories.
Explore campus facilities
If you live on campus try to utilize the resources. Campuses usually have gyms, sports clubs, and fitness classes. Try to enroll in such programs that will help you to develop an exercise routine for weight loss.
Participating in sports events could be a great way to keep yourself active and you can indulge in physical activities in the name of practicing for these events which will keep you motivated.
Stay active throughout the day
If you are a student you should focus on being active. Being active throughout the day will keep you away from stress and you will also be productive.
Incorporating physical activities in your daily life, for example, walking or biking to class or prefer to climb stairs without taking breaks could contribute to an active lifestyle.
Try to take the most benefit of small, frequent bursts of activity in your daily life to adopt an active lifestyle.
Manage stress
Student life could be stressful and such situations are bound to lead you to emotional eating because your body thinks of food as a coping mechanism.
Ensure you are leading a stress-free lifestyle by keeping stress at bay. For this, you need to practice some stress management exercises including breathing exercises, meditation, yoga, and other stuff.
You will also need to practice mindful eating and listen to your body when it gives a cue of hunger or fullness.
Healthy sleep habits
A good quality sleep is necessary for a healthy lifestyle. It also helps in weight loss because proper sleep and rest regulate hunger hormones. When you sleep on time you will not feel hunger cravings and you can avoid late-night snacking which contributes to overall calorie intake.
Ensure you sleep in a completely dark room and keep your phone away from your bedside. Try to sleep at a fixed time so your body can adjust to a quality sleep cycle and you can be well-rested. Aim to sleep for at least 7-9 hours per day.
Avoid late-night snacking because that is an unhealthy eating habit that will contribute to weight gain.
Staying motivating
Being motivated throughout could be hard for students because of their daily routine and their indulgence in academic workload. You need to find small things that will keep you motivated in your weight loss or fitness journey.
Start by setting realistic goals that are achievable and you won’t feel forced into them. Setting realistic and attainable goals will help you see results within weeks. Seeing your progress you would want to keep up with your fitness regime.
Set schedules that you can manage like running in the morning, going for a swim daily, cycling for an hour, etc. Small goals are achievable and you would find it fun to complete such goals that will produce results.
Track your progress to know where your fitness regime is taking you and whether you need to make some adjustments according to your needs.
You can also start weight loss challenges to try with your friends and family. This way you will be accountable for your fitness and will be motivated in your weight loss journey.
Frequently Asked Questions
How can students lose weight?
Ans. Students can lose weight by including small goals in their daily routine and opting for healthy eating habits. Do not indulge in smoking and alcohol consumption because they could contribute to weight gain. Try to create a proper sleep schedule and practice stress management and mindful eating practices.
How to stay slim while studying?
Ans. Students find themselves gaining weight while studying because they spend many hours in the day sitting and studying. A student should involve themselves in physical activities and healthy eating habits to maintain weight.
How should a 15-year-old lose weight?
Ans. A 15-year-old student is in the growing stage. They should focus on eating whole foods like fruits and vegetables, whole grains, legumes, and lentils in your diet. Sleep well, drink plenty of water, and move your body frequently. A 15-year-old should not worry about gaining weight instead focus on keeping a healthy lifestyle.
