Your Questions About Losing Weight In College

by Maricela on April 11, 2013

Ken asks…

How much walking is needed to help lose weight?

I am in the process of losing weight, by eating less and healthier. I don’t do much exercise because I hate running/jogging and there isn’t a gym or pool near me. I walk to and from college five days a week, takes around 35 minutes each way and I walk at a moderate-brisk pace.
How much more walking would I need to do to be doing an adequate amount of exercise? What else can I do at home without equipment?

Maricela answers:

As much walking as is needed to start getting slimmer!!! If you are not getting slimmer, you need to walk more! Duh

Chris asks…

I want to lose 30 pounds by the time I start college. What are the best ways to lose weight?

I am now 230 pounds and want to lose 30 to be 200 lbs by college this fall.
What are the best ways to lose weight at the gym?

Maricela answers:

Get some good music, a gallon of water, and start on an elliptical or stationary bike and hit it hard for about 45 minutes+. You need to burn about 500 calories a day to lose a lb of fat a week. If you exceed this, that is good. I would recommend you do not exceed lose 2lbs of fat a week, it will drain you. May Now, 1,2,3, August. Yeah 2 lbs a week so you need to either burn 1000 calories a day or eat 1000calories less.

I would also cut out milk and bread

Thomas asks…

How can I lose weight fast?

I started playing soccer this year and I wanna lose weight for college.
Basically I just wanna get rid of this small belly situation i have and possibly get some good abs.
What kinda exercises should i be doing?

any tips?

Maricela answers:

Okay, to get into shape , speed up your metabolism, rid yourself of excess fat and lose weight ,,,,,do as follows:

Stop drinking & smoking (if you do this regularly)
eat fruits & vegetables all you can (buy a food/rice steamer to make it easy on you)…(vegetables might not seem “tasty”, like junk foods,, but can be as you aquire your taste to them..and are loaded with energy and nutrients)…avoid all junk food, cokes, sweets, etc…and drink water . If you eat meat ,,use only steamed, baking or grilled methods for preparing fish or chicken.

Also, do an hour of walking each day at least. Or some type of excercise.

* you should lose about 10 lbs per month

Carol asks…

How to lose weight extremely fast without a dime?

Im a young man whose currently finishing college and I want to know what’s the fastest way to lose all the unnecessary fat and get skinny.

I never have tim,e to exercise due to my schedule for classes and work. What is the legit most quickest way to lose weight?

Maricela answers:

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.


James asks…

What are some more simple changes I can make in my life to lose weight?

I have attempted to lose weight for ages and it has never worked. I am in college so its really difficult to eat healthy here, especially because we have a diner on campus that serves only 100% bad food. I find it difficult to be active too. Here are some changes I have made that I think will push me towards some weight loss:
-I never drink anything other than water with the exception of green tea in the morning and possibly skim milk.
-I have replaced Doritos and bad snacks with 100 calorie popcorn, carrots, wasa whole grain bread/crackers, and dark chocolate for when I get sweet cravings.
-I went to the diner today and I got a wrap. But I threw away the potato chips and only ate half of it.

Does anyone have any other small suggestions for me? Maybe some small ways to integrate exercise in my day and some other eating tips. Thanks!

Maricela answers:

No sodas.
Eat whole grain things, like bread.
Limit sugar!! You will be surpised.
Eat 3 meals a day, and small snacks in between.
Make you try and average 500 calories less off your total calorie need a day. (you’ll lose around a lb a week)
Eat fruits and veggies.
Eggs are a great thing too.
Definitly go for some albacore tune.
Instead of mayo, try dijonaise
Limit carbs after 6
try and eat a 40-30-30 ratio of carbs-protein-fat
more green tea…possibly green tea extract pills.
Do some cardio exercises 2-3 times a week for 30-45 min.
Dont make yourself hungry
Dont eat too much.
Always eat breakfast…that is the best way to help slim down.
Avoid at all costs partially hydrogenated oils, and perhaps high fructose corn syrup.
If you eat stuff, if it has high protein or fiber it will take longer to digest, making you not want to eat in a bit.
Like you said, white unbuttered popcorn is a great snack!

Good luck

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