Douglas Olsen
University life can be a challenging time for students wanting to lose weight. With changes in eating habits, increased alcohol consumption, stress, and a less active lifestyle, it is no surprise that studies show most university students gain weight, especially during their first year. However, it is possible to maintain a healthy weight and even lose weight during university. This can be achieved through a few key changes, such as improving dietary choices, increasing physical activity, getting more sleep, managing stress, and cutting back on alcohol. While some students may opt for fad diets and intense workout routines, these can be unsustainable and unhealthy. Instead, sustainable weight loss can be achieved through simple changes like cutting portion sizes, reducing sugar and simple carb intake, and incorporating more daily physical activity, such as walking to classes or swimming.
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What You'll Learn
Increase daily physical activity
Increasing your daily physical activity is a great way to lose weight and improve your overall health. Here are some tips to help you get more active as a university student:
Walk to Your Classes
Instead of taking the bus or driving to your classes, walk if you can. Walking is a simple and effective way to increase your daily step count and get some fresh air. If you live too far away to walk, consider getting off the bus a stop early or parking further from the campus to add some extra steps to your day.
Take up Jogging or Running
If you want to increase the intensity of your workouts, consider taking up jogging or running. You can jog outside, exploring your local area, or even find a treadmill at your university gym. Running is a great way to improve cardiovascular health, build endurance, and burn calories.
Join an Intramural Sports Team
University is a great time to try new things and meet new people. Joining an intramural sports team can help you stay active and make new friends. Look for sports you already enjoy or use this opportunity to try something new, like soccer, basketball, or swimming.
Try Online Workout Classes
If you prefer to work out in the comfort of your dorm room or want to follow a structured program, there are plenty of online workout classes available on YouTube or fitness apps. You can find everything from yoga and pilates to high-intensity interval training (HIIT) workouts that require little to no equipment.
Make Use of University Facilities
Most universities have excellent sports facilities, including gyms, pools, and sports fields. Take advantage of these facilities by joining a gym class or swimming some laps in the pool. Many universities also offer fitness assessments and personalized training programs to help you reach your fitness goals.
Remember, you don't have to limit yourself to just one type of physical activity. Mix and match different forms of exercise to keep things interesting and engaging. By increasing your daily physical activity, you'll not only improve your physical health but also enhance your mental well-being, giving you more energy and focus for your studies.
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Cut back on alcohol
Alcohol consumption is a common feature of university life, but it can be detrimental to your health and weight loss goals. Alcohol is often high in calories and low in nutritional value, and drinking excessively can lead to weight gain.
To cut back on alcohol, you can start by setting realistic goals and tracking your progress. There are many apps available that can help you monitor your alcohol intake and set targets for reducing it. Involving your friends in your goal to drink less can also be helpful. They can support you and hold you accountable, and you can suggest social activities that don't revolve around drinking.
Another strategy is to replace alcoholic drinks with healthier alternatives. For example, instead of drinking beer or sugary cocktails, opt for zero-calorie sparkling water, green tea, or black coffee. These drinks are hydrating and often packed with antioxidants, which can aid your recovery after workouts.
Finally, be mindful of the impact alcohol can have on your overall health and well-being. Drinking excessively can disrupt your sleep, affect your mental health, and lead to poor dietary choices. By cutting back on alcohol, you may find improvements in these areas, which can further support your weight loss journey. Remember, it's important to seek professional advice if you feel you need support in reducing your alcohol intake.
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Manage stress
University students often experience a significant amount of stress due to various factors, such as pressure to succeed academically, financial concerns, and balancing academic and social life. Stress is strongly associated with weight gain, and managing it is crucial for maintaining a healthy weight. Here are some strategies to manage stress effectively:
Identify Stressors and Practice Stress-Reduction Techniques: Identify the specific sources of stress in your life and develop strategies to mitigate them. This may include time management techniques, stress-reduction practices such as meditation or deep breathing, or seeking support from friends, family, or counselling services.
Engage in Physical Activity: Physical activity and exercise are excellent stress relievers. Consider joining a sports team, visiting the university gym, or simply going for walks or jogs outdoors. Regular physical activity can help manage stress levels and promote weight loss.
Maintain a Consistent Sleep Schedule: Getting enough sleep is essential for managing stress and maintaining a healthy weight. Aim for 7-9 hours of sleep each night and try to stick to a consistent sleep schedule, even on weekends. A well-rested body and mind are better equipped to handle stress.
Practice Time Management: University life can be demanding, and effective time management can reduce stress. Create a schedule or to-do list to prioritize your tasks and avoid last-minute cramming. Setting aside specific blocks of time for studying, socializing, and self-care can help you feel more in control and reduce stress.
Seek Professional Help: If you feel overwhelmed by stress, don't hesitate to seek professional help. Many universities offer counselling services or mental health resources to support students in managing stress, anxiety, and other mental health concerns.
Remember, managing stress is an essential aspect of maintaining a healthy weight and overall well-being. By incorporating stress-reduction techniques into your daily routine, you can improve your mental and physical health during your university years and beyond.
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Eat more nutrient-dense foods
Eating more nutrient-dense foods is a great way to lose weight as a university student. Firstly, it is important to understand that eating habits significantly contribute to weight gain during university. University students tend to eat fewer nutritious foods, such as eggs and vegetables, and more highly processed and sugary foods, such as doughnuts and fried foods.
To eat more nutrient-dense foods, you can start by incorporating a variety of whole foods into your diet. This includes fruits and vegetables, lean proteins such as chicken and fish, complex carbohydrates like brown rice and quinoa, and healthy fats found in foods like avocado and nuts. These foods will provide your body with the essential nutrients it needs while also helping you feel fuller for longer, reducing the temptation to snack on unhealthy foods.
In addition to choosing nutrient-dense foods, it is also important to be mindful of your portion sizes. While you don't want to restrict your calorie intake too much, as this can lead to health complications and an unhealthy relationship with food, being aware of appropriate portion sizes can help you maintain a calorie deficit, which is necessary for weight loss.
Another way to ensure you are eating more nutrient-dense foods is to prepare your meals in advance. Meal prepping can help you save money, control your portions, and make healthier choices. It can be as simple as cooking a large batch of chicken and broccoli or lentils with frozen greens and rice, and dividing it into several meals that you can grab and go.
Finally, it is important to remember that everyone's dietary needs are unique, and there is no one-size-fits-all solution to weight loss. If you are struggling to lose weight or make healthier choices, consider reaching out to a registered dietitian or a healthcare professional for guidance.
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Get more sleep
University students often experience changes in their sleeping patterns, which can be caused by irregular eating habits and stress. Getting more sleep can help promote healthy weight loss. Here are some tips to help you get more sleep as a university student:
Establish a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep and wake up.
Create a Relaxing Bedtime Routine
Before bed, engage in activities that help you wind down and relax. This could include reading a book, listening to soothing music, practising meditation or deep breathing exercises, or taking a warm bath. Avoid stimulating activities and screens at least an hour before bedtime, as the blue light emitted by electronic devices can interfere with your sleep.
Make Your Bedroom Sleep-Friendly
Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Create a comfortable sleeping environment by investing in a supportive mattress and pillows, as well as comfortable bedding.
Limit Caffeine and Alcohol Intake
Caffeine and alcohol can disrupt your sleep. Avoid consuming caffeine after lunch, and minimise your alcohol consumption. Alcohol may make you feel sleepy initially but can disrupt your sleep later in the night.
Engage in Regular Physical Activity
Exercising during the day can help improve your sleep quality. However, avoid strenuous workouts close to bedtime, as this may make it harder to fall asleep. Opt for lighter activities such as yoga or stretching in the evenings.
Manage Your Stress Levels
Stress can negatively impact your sleep. Practise stress management techniques such as deep breathing, meditation, or journaling. Address the sources of your stress, and consider seeking support from friends or family or a counsellor if you are struggling.
Remember, getting more sleep is just one aspect of maintaining a healthy lifestyle. Combining adequate sleep with a balanced diet and regular physical activity will help you feel energised and improve your overall well-being.
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Frequently asked questions
Focus on whole foods like fruits, vegetables, eggs, chicken, and lentils. Cut back on simple carbs, sugary drinks, and alcohol. Avoid fad diets and restrictive eating patterns that can lead to unhealthy habits and nutritional deficiencies.
No. While joining a gym or participating in workout classes can be beneficial, it's not necessary. You can lose weight by increasing your daily physical activity through walking, jogging, swimming, or trying out free online workout videos.
Plan your meals to avoid irregular eating habits. Eat a healthy breakfast to prevent your body from storing fat. Control your portion sizes and practice mindful eating by eating slowly and stopping when you're full.
Get adequate sleep, manage stress, and stay hydrated. Avoid excessive calorie restriction, and instead focus on nourishing your body with nutrient-dense foods.
Avoid using cafeteria trays to prevent overeating. Limit alcohol consumption, especially in drinking games. Utilize the support of friends and technology to track your progress and stay motivated.
