Easy Healthy Meals For College Students
So now that youve figured how much youre going to eat and some macronutrient guidelines for losing weight in college, the next question is
How do you make this stuff?
Well its not as difficult as you might think, especially if all you have access to is a microwave.
Thats why I really like these 7 Easy, Healthy Microwave Recipes from FitMenCook.
This should give you some ideas, plus its a great start if youre living in a dorm right now.
But what about things to eat between classes?
Dont Procrastinate: Avoid Cramming
Its about time to get rid of this nasty habit. And I know how you get those days where you cant help but feel lazy to get things done, but it does you no good in delaying what needs to be over with. Thats why we discussed the value of being organized on the first hand of this article. Use your time wisely, folks.
Determine How Quickly You Want To Lose Weight
Now this might sound like a trick question because if you ask anyone, Hey, how fast are you interested in losing weight in college?
theyll usually reply with Um, as fast as possible duh.
Well, thats not what Im asking here in this step.
In this step, youre actually going to make a judgement call on the state of your body right now and determine a safe amount of weight that you can lose per week.
See you dont want to lose weight too quickly because then its going to be very difficult to adjust your diet later when the weight loss stops.
Youll have to drop your calories even more than you originally did and if you started with a drastic cut, then its only going to get worse.
You also dont want to lose weight too slow if you can help because this can eat away at your motivation if youre just waiting and waiting without any results to keep you going.
So in the chart below, you can see for each weight classification, theres a recommended, safe rate of weight.
Identify your current body type from the chart below.
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Snacks: Make Them Count
A lot of snack foods are really just junk food. Which is of course perfectly fine to eat sometimes, but when we want to feel our best, its better to focus on high quality foods for our healthy snacks – like fresh fruits and vegetables, proteins like hard boiled eggs and nuts, and filling fats like a string cheese or baked cheese crackers.
Nuts or nut butters: Throw 1/4 cup in a baggie, or buy single-servings packs – roasted & salted Is fine by me.
Hard eoiled eggs: Did you know hard boiled eggs last a whole week? Make a dozen on the weekend .
Single-serving cheeses: I love string cheese and other single-serving cheeses like slices of cheese or round cheese in wax. So filling and tasty!
Jerky: Seriously one of my favorite filling snacks. So tasty and great protein.
Greek Yogurt or Skyr: These great single-serving options are full of high-quality protein, often probiotics, and are usually great sources of calcium. Get plain or or lower sugar flavors if you can.
Baked Cheese “Crackers”: Many companies are now making baked cheese “crackers” – or what look and taste like crackers, but are only made of cheese – so low carb! I absolutely love these, and they’re non-perishable so you can keep them in your bag for a long time.
Veggies & Single-Serving Packet of Guacamole: Guacamole is an excellent, filling fat, and the to-go packets are life-savers because they last a long time and don’t go brown. Try dipping carrots, cucumbers, or celery in a packet.
What Is The Freshman 15
The term freshman 15 refers to the weight students often gain during their first year in college. While the 15 technically signifies 15 pounds, the broader term applies to any notable weight gain during that period.
Since the term is widely used, many students assume this kind of college weight gain is inevitable. Many would think it refers to the average or typical college experience. However, that isnt necessarily the case.
One study determined that the average college weight gain among students is 2.7 pounds. Additionally, some who participated ended up losing weight. But that doesnt mean the freshman 15 cant happen.
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How To Avoid The Freshman 15
If your student is trying to prevent the freshman 15, its actually pretty simple. Diet and exercise are the most significant factors in college weight gain. So, by being mindful of what theyre eating and how much theyre exercising, they can avoid any extra pounds.
On the food side of the equation, its mostly about making healthy choices. Being calorie and nutrition-aware can make a significant difference on its own, ensuring your student remains mindful when they plan meals.
However, if they arent sure what foods or drinks are or arent healthy, a simple nutrition tracking app can work wonders. If they choose one that tracks calories and macros , they can get more insights into their diet. Going the extra mile and finding one that also monitors sugar intake specifically can be wise, too, as well as an app that can factor in physical activity.
Otherwise, following the basic principles of healthy eating can give them a solid foundation. Focus on vegetables above all else, adding in fruit for some natural sweetness. Get some lean protein at every meal, and choose whole grains instead of processed ones. Skip sugary drinks, favoring unsweetened alternatives like water, coffee, or tea instead. Limit all highly processed foods, going with natural options whenever possible.
When Concern About Healthy Eating Becomes Overwhelming
Many people in college feel pressure to keep a certain image or weight and may jump into fads such as juice cleanses or elimination diets without fully understanding them. These diets often promise amazing results in a short time frame while also assuring adherents that their lifestyles do not need to change. If its too good to be true, it probably is, says clinical nutritionist Dominique Hoffman. Dont fall for diets that promise quick results and miracles.
When evaluating fad diets, its important to remember that no two people are made the same. The bodys biochemistry is extremely complicated, notes Hoffman. A one-size-fits-all approach will not make everyone happy. Rather than falling for the latest trend, college students should take time to get to know what works for them.
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Lose Weight In College By Drinking More Water
A post shared by Mia on May 4, 2018 at 1:18am PDT
The average college student prefers a glass of booze over a glass of water. But if you want to lose weight, then it would be in your best interest to not be the average college student. And not being the average college student will require that you prefer to choose to drink a glass of water over the glass of booze.Drinking clean water has a myriad of benefits. For starters, drinking water on a regular basis has been known to create the feeling of fullness, which will counter your urge to overeat. This way, your body will turn to burning off fat body fat in a bid to supplement its energy needs as fast as possible. And to make sure that this naturally induced weight loss strategy is effective, make sure that you are also exercising from time to time. I know I am sounding like a broken record putting an emphasis on regular exercise. But thats only because exercising is the most effective way of losing weight naturally.
Watch What You Put In Your Coffee
Coffee is almost a must for any college student. It helps wake you up for class. And, keeps you going when you need to stay up late to study.
Coffee itself doesnt contain many calories, so it wont make you pack on the pounds.
In fact, a cup of black coffee has two calories. Thats a good thing!
But, not many college students like to take their coffee that way. Additionally, coffee shops in and around campus offer a wide variety of more flavorful coffees like lattes and iced drinks.
Sugar, milk, sweeteners, and flavoring in these drinks add extra calories in a hurry. This is why many of the specialty coffees in cafes contain over 150 calories per cup.
On your own, you can do some damage as well.
Going back to our sugar calorie example above, if you drink 3 cups of coffee a day, adding a teaspoon of sugar to each cup gives you nearly 50 more calories.
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Tip : Limit Your Sugar
So this one is easier said than done. If you have a sweet tooth, then limiting your sugar might be a challenge. However, sugar is not only full of empty calories, but it also gives you the feeling of hunger when actually you are full!
So instead of having a sweet treat, try rewarding yourself with something else like a magazine or an extra 5 minutes on social media. If you really cant curb the sweet craving, then look for low sugar or sugar-free alternatives to the snacks you usually have.
This will help you to feel like youve had a sweet hit but without the calories and the repercussions.
Cut Down On Your Alcohol Consumption
Alcohol consumption makes you crave more calories. It will make you thirstier, letting you carve more than the required calories. It also leads to dehydration and other health problems that can be fatal if not taken care of.
Drinking in moderation can be okay, but heavy drinking can aid you in gaining weight.
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Smaller Portions Smaller Plates
Among the habits you can change on your weight loss journey, learning to eat smaller portions is arguably the most important. While this has the obvious benefit of less calorie consumption per meal, it also has the long term effect of shrinking your stomach, and building the habit of eating smaller meals.
Another advantage of portion control is that you can have anything in moderation, so once you can control your portions, than even cheat foods like pizza wont set you back too far. Ultimately, advantages that come from smaller portions include more energy, decreased risk of diseases, and weight loss.
Lose Weight In College By Drinking Black Coffee
A post shared by Jason Rivett on May 4, 2018 at 1:20am PDT
Drinking black coffee is another effective way to lose weight naturally. Just like its the case with green tea, the more you take black coffee, the more weight youll end up losing. It, therefore, goes without saying that incorporating the drinking of black coffee into your daily routine is always a good idea. Care to couple this with regular, vigorous exercise and youll definitely achieve your goal of losing weight in college. Unlike other popular commercial coffee brands, a cup of black coffee only carries 2 calories. And besides having the least number of calories per cup, black coffee has been known to promote a much faster metabolic rate. This is because black coffee has the ability to trigger the all-important thermogenesis process. That said, if you drink black coffee, exercise regularly and incorporate vinegar into your daily diet, then youll have absolutely lost weight much faster. Finally, black coffee will provide you with enough energy to carry you through the day sans fatigue.
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How To Lose Weight As A Student
The college years are most likely among the most difficult part of an individuals life. Obstacles appear to simply come at you one by one. Challenges such as scholastic issues, individual requirements, monetary issues and so forth. If youre concerned about the Freshman 15 , take a look at this article Debunking the Freshman 15.
This is likewise the time when you might begin having a hard time with your weight issues. This is mostly due to the fact that you are confronted with a great deal of demanding circumstances. This is when you frequently discover yourself chewing on all the foods you see. There are still a lot of methods to lose weight while in college.
College life might constantly lure you to exclusively depend upon junk food chains for your meals. This is one typical issue since you cannot discover a method to deal with the needs on your studies while in college. The simplest and quickest method to feed yourself is fast foods restaurants. If you sincerely want to lose weight, you ought to not constantly eat your meals at fast food chains. Foods offered in these are typically fatty and trigger your body to bloat, and ultimately end up being overweight.
Consider this info about the link between burnout and weight gain. Here are the four most common frequently asked questions from college students who want to lose weight:
College Weight Gain: How To Avoid The Freshman 15
College weight gain is common enough that one type ended up with a nickname: the freshman 15. While that may make it seem like putting on some pounds is inevitable, that isnt the case. Your student can stay fit in college by using the right approach.
If you and your student want to learn about how to find and land scholarships during their time at college, sign up for our free college scholarship webinar! Take a quick trip over to to reserve a spot today.
If your student is trying to figure out how to avoid the freshman 15, heres what they need to know about this type of college weight gain and what they can do to stave it off.
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Exercise With A Partner
A recent study suggests that performing an aerobic activity such as cycling and running would be a better exercise for enabling the highest standard level. Hitting the gym along with your friend, partner or coworker could increase your performance and improve your accountability. Some of the exercises need a partner to help and motivation.
How To Diet While In College
This article was co-authored by Brittany Venci, RD, MS. Brittany Venci is a Registered Clinical Dietitian at Kindred Healthcare in Las Vegas, Nevada. She received her MS in Nutritional Sciences in 2013 from the University of Cincinnati, and her Registered Dietitian Nutritionist Credential in 2014. She is licensed in Nevada, Ohio, Kentucky, and New York.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 56,096 times.
The term “freshman 15” refers to the initial weight gain that many college freshman experience. It’s sometimes a little less than 15 pounds or a lot more than 15 pounds. Weight gain during college may be due to a variety of reasons, but most commonly: increased snacking, alcohol consumption, decreased physical activity, and access to “unlimited” eating plans. Although college is a time to have fun, learn, and make lifelong friends, these same factors may lead students to put on the “freshman 15.” You can avoid or minimize weight gain by adjusting your mindset and making a game plan for how to eat, be active, and enjoy social activities. A few changes can help you lose weight or maintain a healthy weight while enjoying your years in college.
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What Does Healthy Eating In College Mean
Eating healthy in college looks different for every person, making it important for students to find options that work for them. For example, someone with Celiac disease cannot eat gluten, making it an unhealthy choice for them. But individuals without a gluten intolerance can incorporate whole grain foods as part of a healthy diet.
Rather than following a one-size-fits-all approach, students should focus on incorporating healthier foods into their existing diet. If you typically have potato chips with your sandwich at lunch, consider substituting carrots and hummus. Have a salad alongside a smaller portion of spaghetti and meatballs. These simple swaps and adjustments can add up to a healthier diet overall.
The reality is that college students have busy schedules and limited budgets. Those who live in the dorm typically only have access to a refrigerator and microwave. Rather than beating yourself up about late-night pizza or too many chicken tenders, focus instead on eating healthy when you can and enjoying the process of cooking nutritious meals for yourself and your friends. Youre much more likely to stick with this approach long-term while also saving yourself the hassle of dealing with food guilt that comes with strict dieting.
Instead Of Gaining The Freshman 15 Aime Actually Lost Weight Her First Semester
College life often doesn’t seem compatible with weight loss. Between the stress, the new schedules and living arrangements, and the potentially limited options for eating and cooking, it’s no wonder so many students gain what’s become known as the freshman 15. But that wasn’t the case for Aimée La Fountain. In fact, it was the exact opposite.
When Aimée headed to college in the Fall of 2005, she’d been struggling to lose weight for a while without much success. The new habits and attitudes she formed during those first few months changed everything. She lost nearly 20 pounds during that time, and while some may not consider that a dramatic weight loss, it made a big difference. “I’m only 5’0″ tall, so in my case, it was significant and noticeable to people who knew me before college,” she told POPSUGAR.
A couple months into her first semester, Aimée noticed her weight loss the same way many of us do: by the fit of her clothes. “I dropped at least three pant sizes, depending on the brand,” she said. “I also lost about five inches in my chest.” Aimée’s weight loss didn’t involve any fad diets or unhealthy practices, nor was it a fluke. Nearly 15 years later, she has kept most of the weight off and continued living a healthy and active lifestyle. “The jeans in the photo are a tad tight on me now, but I can still wear them!” she said. Read on to learn how her weight-loss journey started, one hike to class at a time.
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