There are some ways a student can learn how to lose weight as a busy college student. Many things might change during your college life. If not careful, college students might add a lot of weight by the end of the year.
Weight gain in college is associated with high-stress levels, many school responsibilities, different eating habits, and changes in sleep patterns.
The moment weight gain affects your energy and confidence levels, it becomes unbearable. It may also affect your current and future health. Besides a busy schedule, typical college behavior leading to weight gain includes increased alcohol drinking, many night outs, and fewer food options. These common factors contribute to weight gain.
Due to peer pressure, many college students take more unhealthy snacks that do more harm than good. Regardless, it is possible to lose weight and remain healthy in college despite the busy schedule and adaptive behavior.
A study on 32 college students in 2015 showed that 60% gained weight in their first year. On average, they added 3.38 kilos in their first year in school, which was much higher than in ordinary life. So, how to lose weight with a busy college schedule? Read on to discover the exact steps that help.
Causes of College Weight Gain
- Changes in eating habits
Most colleges have limited diet options. Research on college dieting reveals that college students eat fewer eggs and vegetables. High-processed foods and sugary items are also prevalent in these institutions. The research also revealed that most college students take a lot of alcohol, significantly contributing to weight gain.
- The number of stress levels in high schools is high
College students face high pressure to succeed. With all the school’s fun and many activities, they must maintain high-quality education standards and pass the final exam. Levels of depression in these institutions are thus high.
- Less sleep
Sleep deprivation is the most significant contributor to weight gain. College students sleep less and are less active. These habits may lead to adverse health effects and ultimately lead to weight gain at the end of the day.
The weight gain issue in college is not a diet or sleeping issue but a holistic issue. It is a general diet, lifestyle, and mental situation. College students should also note that many physical developments happen during this stage of life. You may grow and change shape naturally.
- How to Lose Weight in College
Though many situations could lead to weight gain, it is possible to lose unwanted weight. First, cope with unnecessary stress and consider fad diets. Take note of your eating habits and manage new responsibilities to ensure a smooth weight loss procedure to keep you in shape.
- Avoid alcohol
Alcohol is a great contributor to weight gain among college students. Most are busy but will never lack time to refresh and have fun at parties taking alcohol. Binge drinking is associated with adverse dangers. Students tend to become obese as their beer belly grows.
To counter this weight gain threat, go for non-alcoholic beverages and water. Water helps you feel full longer and satisfies your thirst for other drinks. The most significant benefit of water is that it contains zero calories.
- Eat healthy snacks
In adapting to a healthy diet, you may experience snack cravings. Make sure to eat healthy snacks. Many college students love late-night munchies in place of essential meals. Some do not cook in-house or have an extreme urge to fill up serotonin.
There is a myriad of healthy snacks in the market today. Many nutrient-rich foods with high fiber and protein content make you stay full longer. Healthy snacks like peanut butter, veggies, Greek yogurt, and fresh fruits will do you great good. Also, take a lot of water in place of unhealthy drinks and beverages.
Water helps you stay full longer and reduces hunger pangs. The brain often misinterprets thirst for hunger pangs, making people eat more. Adequate water eliminates thirst, meaning you only eat when the body requires extra food.
- Get enough sleep
Sleep deprivation causes obesity among college students. Students tend to have poor focus, poor memory, and gain weight fast. You can reverse the weight gain by having adequate sleep—college adults with continuous sleep deprivation risk metabolic syndrome disorder. College students must make stern decisions to create enough time to rest.
- Eat breakfast
Are you waking up late to your first class? You can be sure to miss breakfast. Breakfast is an important meal that most college students forget. A well-balanced diet breakfast curbs snack cravings and aids in weight loss.
Most adults and college students skip breakfast or take light meals but consume high-calorie foods during dinner. High-calorie food taken right before bed keeps the body busy digesting and has less time to rest and burn the calories leading to weight loss. The high calories are then stored as fats.
Take breakfast foods rich in fiber and protein to reduce high snack cravings. Always look forward to a good breakfast diet that will nourish the body the whole day.
How To Lose Weight With A Busy College Schedule
Engage in active physical activities
Busy college students are engaged mentally and emotionally. It may cause many to spend most of the day in the dorms with friends and engage in non-active activities like following favorite TV shows.
To eliminate the expanding waistline, move outside and engage in active activities in the gym. Physical activities help boost your mood and increase your chances of losing weight.
Minimize eating right before bed
Eating late will not help your weight loss goals. However, it leads to poor sleeping habits, more irritability, less concentration, and increased stress levels. Consuming snacks late at night leads to an unbalanced circadian rhythm.
Eating healthy makes you feel better. It is a great way to get more rest and boost classroom performance. Every time you sit to enjoy a meal, remind yourself to stop when full. Excess foods are stored as fats and stored in the body. Keeping a balanced meal plan in college can be a bit daunting; however, starting your day with a balanced meal is the secret. College students need enough fuel to run the body through the most active and hectic stage in life.