Your Questions About Weight Loss Plan For College Students

by Maricela on December 30, 2012

Robert asks…

what is a cheap pill to help with weight loss?

i am going to be working out some too but i have a full schedule as a college student. i have a gym below my dorm room so iplan on plan on putting it to use but i also would like to take a weight loss pill… any suggestions on a pill that really works for under $50?

Maricela answers:

Try the Lil Jack workout video….. it will get you in shape

Michael asks…

What sort of workout routine is best to help me (a beginner) get in shape?

I’m 18 years old and a college student on a campus with a well-equipped recreational center. I’ve been overweight my whole life and have now reached an all-time high of 188 pounds. I’ve decided to alter my diet and begin exercising to help get healthy and lose weight. Today I walked the half mile to and from the gym and spent 35 minutes on the stationary bike. Is three days a week of this alright for a beginning exerciser? And where should I go from here?

Maricela answers:

Where you should go is to work on your diet and exercise goals. Here’s the story.

Don’t try to control your fat with exercise. Control fat with diet. Plan your workouts around fitness goals such as excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. It doesn’t matter what exercises you do, they will all burn fat if your diet allows it. However, it does matter if you have goals. Working out is too difficult to do without success to inspire you to continue. And, without goals there is no way to measure success. Check out these fitness facts.

• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.

• There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Muscle can only be lost naturally through atrophy.

• A pound of fat will yield about 3500 calories (Kcal) of energy.

• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week BUT THEIR DIET MUST ALLOW IT.

• An average person must run or walk about 350 miles (563 km) to burn 10 pounds BUT THEIR DIET MUST ALLOW IT. If they walk 350 miles (13.4 marathons) at 3mph it will take them 117 hours or about three full 40 hour work weeks to burn 10 pounds of fat.

• If an average person consumes 500 calories per day less than they burn, they will lose about a pound a week with no extra time or physical effort required.

•Running does not burn any more fat than walking as long as the distance remains the same.

• It does not matter if a person runs or walks a given distance…they will burn the same number of calories. Calories are energy and energy expenditure is not time dependent. How fast a person runs has nothing to do with how many calories they burn. Only the distance determines the calories burned.

• There is no exercise which will remove fat from a particular place on the body. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. Spot fat removal by diet or exercise is a myth which is why people spend so much money on liposuction.

• It is not necessary to do “cardio” to burn fat. Cardio is aerobic exercise while maintaining a heart rate of 80% of max or more which is used to maintain cardio-vascular fitness. You can burn fat in your sleep.

• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.

• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.

• There are no supplements which will make your body burn fat. Only you can do that with diet control.

• An average natural bodybuilder who is just starting to train may gain as much as 4-8 ounces of muscle in a month. An average dieter who is burning fat will lose about a pound a week. Anyone can gain a pound in a few minutes just be drinking a pint of water.

Now, here’s how to burn fat. Forget all the fad diets, myths and misinformation, and just plain bad advice you’ve learned in the past. Here’s the only fat loss plan you need and it’s approved the US National Institute of Health.

Eat a diet of varied, wholesome, and high quality foods such that your daily caloric intake is about 500 calories less than your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein) and not doing anything to defeat the foregoing plan such as taking supplements, drinking alcohol, abusing drugs, using cleanses or emetics, etc. That’s it. It’s that simple.

Here are the only two websites you need to do that.
1. This site has a wide range of information about foods, fat, diets, and exercise with calculators, diet tips, food facts, etc. —>

2. This website is a great way to track calories, macronutrients, water, and exercise. It also does all the math for you and makes it super easy to look up foods to enter into your online food intake diary. There’s a discussion forum where you can exchange info with thousands of other dieters and an app to sync to your cell phone so you can update your intake while on the go. —>

Here’s my food intake diary as an example —>

Good luck and good health!!

Donald asks…

What’s th best weight-loss solution for a college student?

I live in the dorms and don’t really have extra money to eat special diet foods and stuff. I have a dorm meal plan. I also excercise every other day. what foods can I eat that help metabolism?

Maricela answers:

Most foods don’t directly affect your metabolism. However, eating foods that are full of antioxidants and phytochemicals will promote better health (which in turn can help you body to lose weight). Of course, the best sources of antioxidants and phytochemicals are vegetables, fruits, and seasonings (oregano, thyme, rosemary, and other such seasonings are actually plants in themselves and have their own antioxidants). In a dorm situation, getting in your fruits and vegetables shouldn’t be too difficult, but it could get a bit boring.

Most importantly, vary the foods you eat. Instead of having a plate full of lettuce, have a plate full of spinach, carrots, squash, beets, etc. Diversifying your diet will make the biggest improvement! Similarly, things like nuts, seeds, soy (tofu), cheese, eggs, and such are also commonly overlooked, but are often available at salad bars.

Aim to get enough protein, not just from beef and pork (which often has more calories), but through chicken and fish. Fish is especially good since it has omega nutrients. Pare this with some brown rice or whole grain pasta and some fruits/veggies, and you’ve got yourself a pretty healthy meal. Pastas in themselves also aren’t bad for you, but most dorm selections of these should be limited (often due to the sauce/oil that goes with them).

Although dorm food usually isn’t as customizable as other places, you can still look for items that are grilled, broiled, or baked as opposed to fried. Also, you can usually ask for less sauce/oil when they are putting your plate together.

So, diversify your protein, vegetables, and fruits. Avoid sugary, oily sauces and food items. Remember, soda, candy, chips, and other such junk foods are the only thing that can be COMPLETELY REMOVED from one’s diet. Meat (or nuts, seeds, beans, soy, etc.), fruits, vegetables, complex carbohydrates (especially brown/wheat), and even some fats (fish, nuts, olives) are good for you!

In general, avoid burger places. If there is a Chinese/Italian/Mexican/some-form-of-meat-and/or-veggies place you can find healthier options. It may take practice, but you can learn to pick out the healthier stuff (generally, if the item falls specifically into the category of meat, carb, vegetable, etc. It will be much healthier than if it is a mass of greasy or sugary goo). Most places will have at least a couple healthy things to eat. If by some cruel fate they don’t, talk to your student council about getting some!

Carol asks…

How to loose weight while in college?

In last 3.5, I gained like 50 pounds mainly my first 2 years in college. I weight 231; my weight should be at most 190. I want to loose weight, but I hardly have time to work out. What should I do? I want to take pills or any like that. Any suggestions? I will appreciate them.
I do not drink, don’t smore, don’t drugs.
Sorry, I do not want to take pills.

Maricela answers:

You would be surprised at how little time it takes to get a good workout. 30 minutes 3 times a week would be a great way to get started and it is a great way to relieve stress as well. The kind of exercise is really up to you, but I am sure your college has a workout gym open for students. Cycling, jogging, swimming, and even walking is a good form of exercise. It is important to pick something you enjoy and develop a life long habit of exercise. Also, never give up. If you miss a week or two just reinstate your exercise plan – or try something new. A great way to get the most for your time is water walking. Did you know that 20 minutes of walking in the water is equivalent to a regular one hour walk? That is because of the resistance provided by the water. It is also low impact and great for individuals with injuries or knee problems. Your overall goal should not be weight loss, but overall health. There are some very sickly weak wimpy people that are not overweight.

Susan asks…

I am looking for a healthy cookbook/ diet plan that does not involve a whole bunch of crazy ingredients?

Most diet plan books and cookbooks include uncommon ingredients that can only be used for one or two dishes, and with the tough economic time I cannot afford to spend hundreds on groceries. I am big on nutrition and healthy eating and want to loose 20 pounds. Can anyone suggests some books for me? Thanks so much!

Maricela answers:

I really like a book called The Student’s Vegetarian Cookbook by Carole Raymond. I’m not a vegetarian, but I like to make vegetarian food sometimes because it’s cheap and healthy, and it’s easy enough to add or substitute meat into one of the recipes if you’re wanting meat. It also has some healthier dessert recipes. The cookbook was written specifically for college students, so the recipes are easy, don’t require weird ingredients, and above everything else they are designed for someone on a budget. Good luck with your weight loss!

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