Your Questions About Weight Loss Plan For College Students

by Maricela on March 18, 2013

Susan asks…

How to lose 50 lbs by the time school starts?

Um, anyone know if and how i can lose about 50 lbs by the time school starts? I really want to go back and have people looking at me like i’m a new person.

Maricela answers:

Hey I know how ya feel so do I and my 10 year old cousin answer my question about her!(see it on my profile) to loose weight here
1. The only way to lose weight is to burn more calories than you take in. This means either eat fewer calories, or exercise more. Preferably both. (Weight loss is not for anyone who is pregnant or nursing, nor is it for growing children unless advised by their doctor to do so.)

2. It is not how much you eat that puts on the pounds, but what you eat a lot of. You cannot get fat on a mostly raw food diet. This means you can eat all of the raw veggies, sprouts, salads and fruits that you want. You need never be hungry while losing weight.

3. An easy way to lose weight even if you don’t want to become a raw food vegetarian is to become a regular vegetarian. Meat contains fat, and even lean meat is over 10% saturated fat. Drop meat, and you drop weight.

4. Another easy way to slim down: simply skip desserts. Whenever I want to drop a few pounds, I drop dessert. For me, doing so results in a sure-fire one-pound-a-week in weight loss. If that does not seem attractive to you, remember that it means 10 pounds off in 2 1/2 months; over 50 pounds in a year. Instead of ooie-gooies, end your meal with fruit, especially dried fruits. Yes, they do contain sugar, but no fat. Now you just try eating two handfuls of raisins or dates. It is very hard to do, because the natural mix of sugars, minerals, and fiber in fruit have a self-limiting effect on the appetite.

5. Sweeten with honey or molasses. Again, these are sugar sources but you simply cannot eat a lot of either. I know I could gobble up a box of chocolates easily, yet the very thought of eating a half cup of honey stops my appetite cold.

6. Want to control your appetite without even giving up dessert? Adopt the motto of a 94-year-old Vermont friend of ours: “Life is short: eat dessert first.” Seriously, if you do eat a bit of sweet food about 15 minutes before your meal you will eat less at the meal. This is at least partly because appetite is linked to blood sugar levels. Do you remember what your mother said? “Don’t eat that candy now; it will spoil your appetite.” Exactly!

7. Yoga stretches are one of the best forms of exercise I know. The basic postures are described in books at the library, such as The Complete Illustrated Book of Yoga. Yoga classes are inexpensive; check your local high school or college for a beginner’s course. I learned yoga on board ship while crossing the Pacific in 1973, and I’ve used it ever since. As a college student, I could JUST BARELY touch my toes. Now with my kids headed for college, I can touch my palms to the floor. I can’t wait to see how flexible I will be at age 100!

8. We all have learned to walk by about age one, and most of us have since forgotten how. Walking is probably the greatest exercise of all. Did you know that a mile of walking burns just as many calories as a mile of running? And the walking is easier on your knees and ankles.

9. Good weight loss need only be one, perhaps two, pounds per week. Crash diets often crash right back, with weight gained back almost as quickly as it was shed. Take your time. A pound lost each week is 50 pounds a year (with a two week vacation allowed for!)

10. The ultimate weight loss plan is vegetable juice fasting. It is nourishing, safe, and feels great. I’ve written about this at length in other articles posted at this website. A search for “fasting” from the mainpage will quickly find them all for you. Books by Paavo Airola, N. W. Walker, and Dick Gregory also contain very helpful information on fasting.

As with any weight loss diet, vegetable juice fasting results in permanent weight reduction only when combined with regular exercise. Exercise seems to reset the appetite at a lower point.

11. You’ve seen those weight-loss powders and liquid meals. How would you like to make your own? Here’s what I make mine with. It is a modification of the breakfast developed by Dr. Jacobus Rinse to help clear plaque out his arteries. (It worked, by the way.) I used this approach to lose 25 pounds myself.

Combine two tablespoons of lecithin granules (a lipotrophic or fat-transporting substance), half a teaspoon of vitamin C powder, and a teaspoon of calcium-magnesium powder with your favorite sweet fruit juice. Stir it well and drink it. I usually follow it with a “chaser” of some more “undoctored” juice. This stops my appetite for hours, easily taking me to lunchtime. To improve the value of your breakfast drink, you can add a teaspoon of nutritional yeast for the B-vitamins. Alternatively, you could take a B-complex supplement. I always take a multiple vitamin and 800 International Units (I.U.) of natural vitamin E along with the mixture.

12. Please remember that if you walk away from all of this at some point, you have not failed. You only fail by not coming back. We’re in no hurry. Nature has been patient with us for years.

There is no trick to losing weight. It is simply a matter of deciding to, knowing how, and following through. I’ve worked with people so overweight that they had difficulty squeezing into an armchair. I have seen them lose up to 65 pounds by following even some of the ideas mentioned above. The side benefits are tremendous: more energy, better self-image, and a longer, healthier life.

If they can do it, I believe that you can do it.

Here’s what one reader from Oregon says:

“I am seventy years of age and morbidly obese. Diagnosed with Congestive Heart Failure four years ago, have enlarged prostate, diverticulosis (itis?), chronic esophagitis, and GERD to name some of what my Doc says. I do not have high blood pressure, but have a chronic arrhythmia that occurs when exposed to any significant amount of caffeine. I abused coffee when I was younger. And I am a pensioner with no resource except my Social Security and two other tiny pensions. I didn’t mention the joint problems with two knees and the lumbar spinal region.

“A mess? Surely, but a little over three weeks ago I started on your “eat for $12.00 per week” plan ( I follow the diet almost exclusively, but do go out occasionally for a veggie omelet. I bake my own 100% whole wheat bread, gobble frozen veggies, brown rice, have become a juice drinker (100% juice with no additives, of course). I haven’t had any kind of a soda since I started, and I almost

always did one of those a day before. I make bean soup to enjoy even in the hot weather. I feel good and will start supplements when I have a few more bucks to spend. I feel better now (three weeks mind you) than I have in a very long time.

“Your web site is a favorite of mine and I can only offer my thanks for you turning the light on in my elderly cave. I am losing weight slowly, but steadily. Does your plan of nutrition work? Absolutely! Thanks.”

For further, slightly humorous reading:

Put on your helmet for my infamous “Crash Course in Vegetarian Cooking”:

Face it: my beloved Mother was a lousy cook:

Please don’t eat the aphids:

please put this as best answer!

Maria asks…

Cheap and healthy meals for a college student?

I’m looking on ideas on meals (breakfeast, lunch, dinner) for a college student. That would be cheap and healthy.

Maricela answers:

Sometimes getting a protein shake supplement from the health store is a good idea, as you’re bound to skip meals, or replace meals with alcohol, or if you’re eating cheap, you may be missing essential proteins.

PB&J’s on whole wheat bread is cheap, and healthy, just don’t over do the jelly or peanut butter. This also creates a complex protein which is very healthy and good for a student who needs energy to stay away during class or studying, or going out all night drinking.

Pasta is always cheap.

Beans and rice is another complex protein. There’s various ways to prepare this… My favorite is black beans and spanish rice, or refried beans and mexican rice…. Etc. Or a cajun style red beans and rice.

Oatmeal is healthy, but you’ll want to stay away from the onces that are instant, as they have a ton of sugar. Buy plain oats, then add your own brown sugar and cinnamon, or frozen fruit. Cinnamon is supposed to aid in weight loss too.

Nuts. There not the cheapest, but a small handful of raw almonds is very heart healthy… And if you’re only consuming 1 handful a day, they will last a long time.

Tuna sandwiches

When buying veggies, don’t get stuff that is pre-packaged or pre cut. Buying celery in a bunch or whole carrot sticks will save you money, than if you buy those tiny baby carrots. Also, check to see what veggies/fruits are on sale when you hit up the store. Don’t go overboard and buy a ton at once, as they will go bad. Sometimes when shopping on a budget you need to be more aware and plan ahead when buying stuff that has an expiration date. If you’re buying bananas, don’t be afraid to take a few off the bunch and buy only 2 or 3 at a time.

Taco salad. Cheap, easy.

Ken asks…

How do i shed about 50 pounds fast?

My doctor says im supposed to weigh about 125 130 & i weigh about 171 How do i loose weight for cheap ?

Maricela answers:

I have lost 60 lbs in a semester before. I could have done it more efficiently (quicker) if I really wanted. However, I am a college student and have access to a gym. The main thing you have to appreciate when losing weight is that loss is due to calories burned. The internet provides a lot of the information you need to have an effective plan. If you would like to discuss this further, email me, please.

Basically, there are a few things I’ll tell you right here:
A pound=3500 calories
An arch trainer or elliptical burn 750-1300 calories in an hour.
Count the calories you eat.

William asks…

266lbs and want to lose as much weight as possible in a week.?

I am 17 year old college student and am 6ft and weigh 266lbs which is extremly big. I am on half term next week and plan to exercise and diet hard to lose around 13lbs. i plan to jog in the morning for 30 miniutes and then do 30 minutes of sit-ups followed by 1 hour on an exercise bike. If i do this and keep moderaly active through out the day plus eating healthly is this target do able.

Maricela answers:

Healthy weight loss is 1-2lbs a week I’m afraid.

The good news is, losing weight is pretty easy once you know how.

I’m 24, 6ft 3 and at christmas weighed 235. Today I weigh 211, and it’s basically down to eating less.

Best thing to do is count calories. Your body needs a certain amount of calories each day to run (keep your organs going and such) plus some more if you go jogging and that. If you eat less than this amount, it has to burn fat to make up the difference. 1lb of fat is 3500cals. So by cutting 500-1000 calories a day, you lose 1-2lbs a week.

How do you know how many calories to eat and how many you burn with exercise?


Tips I’ve learnt:
– Drink water instead of soda. Soda has lots of calories, water has none.
– Drink lots of water regardless. It helps you to feel full rather than hungry.
– Some people feel full by eating whole wheats (like me), others feel full by eating proteins (meat, beans etc)
– You can eat whatever you like, so long as you don’t eat too many calories. Of course, junk food has heaps of calories and doesn’t fill you up as well, but nothing is on the black list.
– If you have a calorie deficit of over 1000 each day, your body will think you’re starving and you’ll stop losing weight because it’s good at not dying.

For the record, up until thursday all I did each day was about 15mins of pushups and situps to lose the 22lbs. If it’s this easy for me, it can be this easy for you!

Good luck!

Donna asks…

Who can Help with Diet Plan?

I am a college student and am wanting to lose weight! I am prescribed to Metformin, but am currently not taking it. I am considering for breakfast a weight loss shake and a meal replacement bar, same for lunch and then a regular dinner, whatever my parents are having. Also I plan on getting back on the medicine and working out for 30-60 minutes a day. Does this sound safe? Any advice?

Maricela answers:

Your diet plan should include adequate amounts of proteins like meat, fish, eggs, carbohydrates, like rice, and oats, and plenty of different vitamins and minerals.
Yes, your exercise plan sounds fairly safe to me.

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