Ladies -- I need help!!

[crownchick05]

college student needs help with weight loss

I am a college student and I need help losing some weight. Being a college student my diet hasnt been the greatest since Ive been in school. I've been active but I dont think I've been doing anything right to help me lose the weight that I want to lose. Im basically lost and have no idea where to begin. I really need some help with exercises that I can do, some idea of a good diet to use, and so on. Any help that anyone can give me would be greatly appreciated! I'm a little overweight and want to get rid of the extra pounds that are there.

 

[Daisy_Girl]

The best way to start is to take some time, read through some of the threads on this board and get some ideas. There is a wealth of information here, but you have to take the time to read through things. Gathering as much information as you can is the best way to learn.

Also, post a sample's day worth of what you eat....when you eat it, how much, how prepared, condiments, etc.

Are you currently working out? If so, what are you doing? List when you do it, duration, intensity, type, weights used, reps, sets, etc. Tell us what you have available to use (machines, weights, equipment, etc).

Additionally, what are your stats? Age, weight, height, BF% (if you know it), training/activity history, goals (specific).

Welcome!

 

[crownchick05]

I'm 22, 5'10 and we'll just say overweight. Ive been doing some walking and thats about it. I havent time with classes and work lately. Thats why I have turned here. I want to start again and do it right!!

 

[FigureSkater]

I'm going into my 6th year as an insanely busy college student (2nd yr of grad school), and the best advice I can give is to put fitness, diet and anything else pertaining to your personal health (i.e. getting enough sleep) FIRST, above all other priorities. Schedule time to work out, time to eat, time to cook your meals ahead of time, just like you would anything else, and that way you make it a commitment that you KEEP. Also, make sure you are getting enough sleep. The need to stay up late/get up early to study or write papers is certainly there, but set a bedtime and stick to it unless absolutely necessary. If you're studying or working on homework when gym time comes around, PUT IT ASIDE and go to the gym. Your homework will still be there when you get back. Or take reading or note cards with you to the gym, park yourself on a bike, and read/study while you pedal away. Read/study for a minute or two here and there between sets. Some days, taking homework to the gym was the only way I had time to get all my reading done and fit in a workout. It sounds hard to put this first when you are in school and that "should" be your priority, but if you do, your schoolwork will probably benefit because you'll be more focused and productive, have more energy, etc. (At least that's the lesson I learned). This all goes for any busy person, whether it's school or work that keeps you buys (kind of hard not to put kids first...but there is always a balance).

Are you still on summer break? (Not that many college students ever really get much of a break in summer...we usually end up working insane amounts of hours or taking classes). But if you have more time in summer, or for the month of it that is left, that is the best time to try and change your routine/lifestyle so that when school starts in another month and you're busy again, you're already used to exercising and eating well so you don't have that "ugh, I need to drag my butt to the gym" feeling...it's more of something you look forward to to relive stress/re-energize.

 

[crownchick05]

what kinds of foods should i include in my diet that would help me lose weight. and also what are some exercises to do to help me lose weight.

 

[FigureSkater]

Read through this thread, it's very informative and inspirational.

http://www.elitefitness.com/forum/showthread.php?t=278522

 

[ashley2212]

I just had to jump in here because this hits close to home for me! I am about to start my final year (fourth year) of college and have been living at home for the past year and a half after I transferred. I got into bodybuilding when I went away to school. I was lonely and depressed and focused it all on the gym and changing my ways of eating.
The BIGGEST obstacle I noticed as a college student is the dining hall food! If you live on campus and have a meal plan - BEWARE THE PREPARED MEALS! Stick to as many raw foods as you can and if possible, buy some of your own food for your room. Everything from pasta dishes down to the tuna salad that they prepare is FULL of fat and sugar. They try to be "healthy" by offering vegan dishes, but even those are full of unhealthy additions during preparation.
I ended up eating practically nothing in my dining hall. I bought all my own food for my room. In the dining hall, I ate raw tuna, hard-boiled egg whites, and salad - that was it! I know this isn't an option for everyone especially on a college student's budget, but my point is, don't trust ANYTHING they prepare!

 

[Daisy_Girl]

There are TONS of good threads here that address good diet tips, sample meal plans, clean food vs foods to limit, as well as good training ideas. Take some time, read through some pages on this board.

Basically, eating clean means eating as close to nature as possible. Limit processed foods, foods that have as many ingredients as I have fat cells (lol) are not good choices. Eat every 3-4 hours, dividing your daily calories by the number of meals. Keep protein intake high, healthy fats moderate, and carbs moderate. A good basic starting point for daily calorie intake is body weight x 10. As you lose weight, this calculation will need to be adjusted.

Protein: skinless grilled chicken, turkey breast, lean cut of red meat, fish, eggs, ground beef (4-5%fat). These choices should be fresh, not lunchmeat.

Starchy Carbs: Oatmeal, Cream of Wheat, Red Potatos, Sweet Potatoes, Yams, Brown
Rice. Starchy carbs should be eaten early in the day, usually Meal 1, 2 or 3. Generally, 2 servings of starchy carbs per day is good.

Fibrous Carbs: Green Beans, Brocolli, Asparagus, Spinach, Romaine Lettuce, Mushrooms, Green/Red Peppers, Cucumbers, Celery. These are the carbs you eat mid-day on - unlimited amounts.

Fats: Almonds, Natural Peanut Butter (with oil on top, no sug added), Flax Oil or Seeds, Olive Oil, Fish Oils (salmon, etc)

Misc Foods: Cottage Cheese, Hummus, Legumes, Low Carb Tortillas, balsalmic vinegar, spices, condiments. Limit condiments, use calorie-free spices, other foods can be added as wanted/needed.

 

[crownchick05]

Re: college student needs help with weight loss

thanks for your replies everyone!! it really helps!! another question though. .. .. what are some good cardio workouts and lifts to do at the gym??

 

[Deleted member 33117]

Glad to see you made it. Hey its me Jason!

 

[crownchick05]

Hey Jason -- Thanks for directing me toward this site!!!

 

[Deleted member 33117]

Hey Jason -- Thanks for directing me toward this site!!!

Uh oh... you just admitted to knowing BBF... good luck...



















j/k no seriously the girls on the women's forum are great. I would recomend any woman who needs training or diet advice, beginer or advanced, to check out this forum. The ladies here have done a great job of building a solid support group here that we don't have on alot of the general forums.

 

[AngMc]

I got totally fat at university. The hectic schedule and stress do not prompt you to make wise food choices. I agree that you have to make yourself your #1 priority. I haven't been able to do it. But I think its ice cream's fault. Good luck!! You will get alot of help here....Ang

 

[FigureSkater]

As far as dining halls...where I did my undergrad actually had awesome food/food service, so it's not always impossible to eat healthy at colleges. There was a lot of processed crap and stuff with junk added in preparation, but there was also plenty of good stuff (fresh egg whites were ALWAYS an option at breakfast, there were always hard boiled eggs in the all-you-can-eat halls so I always took a few of those on the way out and stashed them in my fridge upstairs before heading to class, there was always Thanksgiving-style roast turkey and steamed veggies in one cafe Tues/Thurs nights, another place had fresh made-to-order grilled chicken for lunch, made-to-order stir fry, etc...) At least where I was, it became a matter of knowing the various dining locations on campus and what "good" stuff was served when/where. So you may be lucky, too. I also had the foreman grill and always did some cooking in my room. My dorm also had a full kitchen on each floor, and I used that often.

And when you're in a pinch/busy, drinking protein shakes during class once or twice a day is always good. Put some powder in a sippy bottle and when you're ready for it, fill it with cold water from the drinking fountain, shake it up well, and you're good to go.

 

[crownchick05]

I DO NOT EAT IN THE DINING HALLS!! thanks for the info about them but i already knew all that about the dining facilities on campus. im not all that big of a fan of the protien shakes. cant have any chocolate flavored ones either cuz im allergic to chocolate!! I live in my own apartment and do my own shopping. No one ever answered my other question about good weight lifting exercises???