Tips on Weight Loss for College Students

If you are a busy student on a schedule, here's some advice I would suggest for getting started towards your weight loss goals.

1. Track your calories on any of a number of online or smartphone apps.

There are tons of apps out there you can use to track how many calories you eat. This is especially important to know exactly what your intake is. Sneaking calories in here and there can really add up even if it's only 100-200 over your quota. Remember: you must create a deficit of calories to burn FAT and lose that fat.

And to keep it off, you must commit to an exercise regime and make permanent changes in your diet.

2. Exercise with goals to improve strength, speed, and endurance. (The common exercise routine of low intensity cardio only tends not to be very effective.)

Make sure you are getting a decent amount of cardio 4-5 days per week. On the other days you can do strength training, yoga, or rest. But the key is not to have "cheat days" or blow your diet on days when you don't work out.

Also, low intensity cardio won't help a whole lot. To get into the fat burning zone, you need to get up to where you're really breaking a sweat and feeling exhausted after a workout.

3. Track progress by measuring your waistline at navel level; realize that weight measurements can be confounded by desirable muscle gain. Try to get your waistline to be less than half your height.

The way your pants fit and measuring your waistline is a good way - perhaps more reliable and motivating than a scale - to keep track of weight loss goals. Don't depend too much on the scale because if you see you've gained weight over the weekend, it might be water weight, and it will just make you depressed.

Here's the plan I use to track and stick to my fitness goals in college.

Weight Loss College Students

Weight Loss For College Students

Here's how you can lose weight.

Weight loss for college students can be tough. If you're a busy student but you want to shed a few pounds rather than gaining the "freshman 15" that most of your peers will, here are some tips to get you on the right track.

1. Tailor your weight loss to your schedule.

Succeeding with weight loss in college is highly dependent on how well you make your diet plan fit your schedule. Since successful weight loss requires exercise as well, you'll need to factor gym visits into your plan.

Make sure that your diet is not too strenuous to make you suffer with classes. If you're struggling to get your studies done, and add in gym workouts on top of that, it's going to be really hard to stick to your weight loss goals.

Instead make your weight loss work for your schedule. Start small: 1-2 days per week of going to the gym, or if you prefer, going to the trail to work out.

2. Don't try to lose weight by starvation.

Starving yourself in college is not a good idea. You're going to be under the strain of simply getting your schoolwork done, doing well in all your classes, and of course the pressures of college like friends, relationships, fun, etc.

This all requires energy - and food is energy! Don't try to starve yourself on 500 calories per day. Eat at least 1200-1500 for a small woman (between 5'2 and 5'5) or more if you're taller.

If you have a doctor, check in with him or her to ask how your best weight loss plan would be met.

3. Increase exercise before changing your diet.

Weight loss for college students is best done by increasing exercise before trying to cut back on all your favorite foods. Exercise is actually kind of a magic pill for weight loss (only, of course, it's tough work!). It curbs your appetite as long as you don't do too much cardio every day of the week.

Try to start a cardio training plan that is balanced by strength training and "fun" workout days. If you play a sport or have a specific athletic interest, try getting involved in a local campus group to make friends and stick to your weight loss goals. Having others to motivate you is a surefire way to increase odds of success at losing weight while in college.

Ultimately, losing weight as a college student is a great goal to have. Try to avoid parties and binge-drinking nights where you'll be tempted to fall off the wagon, and limit the time you spend with friends who don't support your weight loss. Hang out with healthy people who are also fit and strong and encouraging of your goals.

This will actually help you in all facets of your life.

Here's how you can lose weight.