Your Questions About Weight Loss Plan For College Students

by Maricela on April 10, 2013

Betty asks…

Suggestions on a good fat burner and workout plan.?

I am male college student and i am trying to lose about 12 pounds. I currenty weight at a 158lbs a stand 5’6′. I am thinking in buying a fat burner. what is a good one? i heard hydroxycut work well. I also got on weight watcher to watch my diet. I was wondering if anybody had any suggestions on a fat burner and a workplan. thanks

Maricela answers:

Have a look at Fat loss for idiots, and burn the fat feed the muscle. Both are reviewed here:

William asks…

i am 5 feet and 115 and want to lose weight?

how much should i weigh if i am just 5 feet tall? i am twenty years old and a female college student. I am somewhat active, I run when i can and it is 2 miles, I try to run about 3 to 4 times a week. I also do crunches at least 4 days a week. I don’t eat much junk food. I eat a lot of veggies, fruit and proteins. What am I missing?? Please help!

Maricela answers:

Wow, you sound very similar to me. I’m 5′ tall, and I used to weigh 115 lbs, but I’ve lost weight since then. This is what I did:

You just have to take it one day at a time, and don’t give up! It takes a while to lose weight, but in the end, it’s worth it. Trust me, if losing weight was easy, we’d all be thin. You’re going to have to be committed to this goal.

DO NOT starve yourself by going on a crash diet. It doesn’t work, believe me! Sure, you lose weight, but you also lose hair and your ability to have kids in the future. Then once you do actually eat something, it turns directly to FAT because your body is trying desperately to store excess calories & food for energy because it thinks that its starving – And you end up gaining everything you lost, and then some!

Try eating more fruits and veggies in place of other fatty meals, like junk food, cookies, or high calorie meals. Like most people (I’m guilty sometimes!), you’ve probably brainwashed yourself into thinking that fast food tastes better than healthy food, but that’s not entirely true! Try eating more grapes, clemintines, apples chunks in vanilla yogurt (good for sweet cravings!), blueberries, hummus (it sounds gross but it’s really not, especially with Wheat Thins or Food Should Taste Good brand whole grain chips! I personally like garden vegetable or tomato flavored), granola, low-fat yogurt, low-fat string cheese, LITE brand whole wheat bread, 100 – calorie popcorn / kettle corn bags, steamed broccoli with a buttery garlic sauce, microwavable veggies etc. I also snack on South Beach Diet oatmeal chocolate chip cookies, they’re good AND pretty healthy!

And eat SLOWLY. Take one bite at a time, chew completely, then take another bite. If you eat slower, you’ll become fuller quicker, and you won’t overeat. Drink a glass of water before each meal – You’ll feel fuller faster and won’t overindulge. Try to spread your meals out so that you’re eating 5-6 smaller meals throughout the day – It keeps your metabolism up to speed. Try bringing a sandwich or a bag of fruits with you to class, or eat in between classes at your locker.

Incorporate more exercise into your daily life. Take the dog for a 20 minute walk, do jumping jacks while watching TV, do laps around the block, or the house for that matter. Don’t let yourself sit down for too long. If you can, get a gym membership. I use an elliptical for 30 minutes 5-6 times a week and it works great for me.

And don’t eat out of boredom! It’s a nasty habit to break, TRUST ME. Whenever you feel like eating, watch a movie with no commercial breaks so you don’t have time to get up, call a friend, read a book or magazine, or get out of the house, away from the food.

And don’t “DIET”. Because the moment you go off your “diet”, you’ll regain the all the weight you lost quickly, believe me. Instead, make “healthy living choices.”

I recently lost weight, about 20 lbs, and what really helped for me was planning my meals. I planned when and what I was going to eat, and made sure the calorie count was 1400. But never go under 1200! For your height and weight, I’d recommend 1500-1600 a day. Remember, healthy weight loss is about 1-3 lbs a week. Whatever you do, don’t let yourself stray from your plan. Write it all down or type it out and leave it up on your computer so you don’t forget, that’s what I do.

You’ll never get to your “ideal” body by eating crap food and sitting around, no matter how much you want it to happen. It takes dedication to get the body you want! Make it like a game. How much weight can I lose? Prove it to yourself you DO have the willpower to get what you want.

But allow yourself a cheat day every now and then. Life is too short! If you restrict your body of all the “good foods”, you will one day EXPLODE and eat everything in sight. Trust me!

One more thing: Once you do become thinner, DON’T think you can eat whatever you want now! You’ll regain all the weight back, which is absolutely mortifying, especially after all the hard work to lose it.

Good luck! Hope that helps (:

OH, and sitting up straight burns more calories than slouching. Try it!

Any more questions, email me (:

Ken asks…

Should I do follow a low-carb diet or a low-calorie diet?

My medicine has been making me gain weight. I’ve never had to watch my weight before, but now the food that I eat is just sticking to my belly and butt.
I’ve got a decently high metabolism and plan to continue doing moderate exercise. Which option is better for a 22-year-old college student to follow? A low-carb diet or low-calorie diet?

Maricela answers:

I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy. Most people get impatient and lower their calories and increase their exercise to a point where they lose so much lean tissue that when they return to what was maintenance level eating they are now accumulating more fat stores because their caloric needs have dropped due to the loss of this tissue as well as their metabolism slowing down to work more efficiently on fewer calories & it becomes a vicious cycle of dieting and more loss (including vital organs like the heart). This stress to the vital organs cannot be healthy.

There is no better way to bring the body to the state of optimal health than with a low carb way of eating. Low carb doesn’t cause high blood pressure, high blood sugar or high cholesterol, it cures it. It is actually dangerous to take meds that lower these levels and do low carb at the same time because the levels will become dangerously low. Carbohydrates trigger insulin. High insulin levels unbalance other hormones. Anything less that 9 grams of carbs per hour controls insulin and is considered low carb (up to 144 grams per day).

U.S. Government guidelines were changed 35 years ago to suggest we lower our fat intake & increase our carb intake. American society followed these recommendations & lowered their fat intake by 11% & increased their carb consumption. In this same time frame obesity, diabetes, heart disease are all at epidemic levels.

A low carbohydrate diet is a high fat diet. The protein should only be a little higher than adequate. Although it is completely possible to live on a fat/protein only diet for long term (as proven by research done in a hospital setting) it becomes boring fairly quickly. Luckily many vegetables & some fruits, nuts & seeds are low in carbs & greatly expand the diet. Most long term low carbers eat as many, if not more non starchy vegetables than vegetarians.

Glucose is the bodies preferred fuel (if you want to get technical, it actually burns alcohol most efficiently, but that doesn’t make it any healthier for the body than carbs), the body can convert 100% of carbs, 58% of protein & 10% of dietary fat into glucose. The body can also be fueled by fat (dietary fat & fat cells) but only in the absence of carbs. Your brain actually prefers* to be fueled by ketones (part of the fat burning process), it does require glucose also, but glucose can be easily converted from excess protein if needed or dietary fat.

Plaque build up in the arteries is more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque & glycation – the precursors to a heart attack & heart disease.


Gary Taubes who wrote “Good Calories, Bad Calories” spent 7 years going through all the studies over the last century & dividing up the real science from the faulty science & concluded that low carb was the best way to control insulin levels which balances out other hormones & allows the body to function properly.

His main points are:

1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease.

2. The problem is refined carbs in diet, their effect on insulin secretion & the hormonal regulation of homeostasis.

3. Sugars – sucrose, high-fructose corn syrup specifically – are particularly harmful, the combination of fructose & glucose simultaneously elevates insulin levels & overload liver with carbs.

4. Through their direct effects on insulin & blood sugar, refined carbs, starches, sugars are the dietary cause of coronary heart disease & diabetes. They are likely dietary causes of cancer, Alzheimer’s & other diseases.

5. Obesity is a disorder of excess fat accumulation, not overeating.

6. Consuming excess calories does not cause us to grow fatter.

7. Fattening & obesity are caused by an imbalance in the hormonal regulation of adipose tissue & fat metabolism.

8. Insulin is the primary regulator of fat storage. When insulin levels fall, we release fat from fat tissue.

9. By stimulating insulin secretion, carbs make us fat.

10. By driving fat accumulation, carbs also increase hunger & decrease the amount of energy we expend in metabolism & physical activity.

Michael asks…

Does anyone know what the starting slaray of a dietitian is ? ?

I want to to become a dietitian …But I hear alot of people say that its alot of hard work. I love Nutrition and helping people but i want to know if it is really a good career? Is it worth the salary that they get paid? please I need some feedback. I am a college student who is still confused about her major.

Maricela answers:

I never found “starting salary”..I’m thinking around 30K or less..see the salary link at very bottom..

Median annual earnings of dietitians and nutritionists were $46,980.

My best friend is a dietary degree. She works for an old folks home. She is the head person. Almost got fired because a new manager came in,. And since she worked there for a while made more money and emphasis on money is great. She gets a new manager every two years. Lots of stress…mostly spends time documenting charts..and then the Joint Commission comes in and audits and you can get in big trouble if they don’t like something. She works weekends, holidays…and long hours… She is “manager on duty”. She likes it, but works well over 8 hours and her husband was unhappy and divorced her..

She worries about whether they have enough patients because the company needs a lot of them to be financially viable.

Health care is a good are a couple of alternatives if you have great grades…and can pass “the boards”.

If you are a good enough student, become a physician’s assistant. You act like a doctor, and you do nutrition counseling as part of the total package..and the pay is more like $80,000.

You can also become a pharmacist..and make lots, have a clean work environment and they counsel patients too..and must know about nutrition. Some pharmacists are managers at a drug store.

Why not take time to “shadow” someone who works in the profession. That would be a great way to know if you like it.
You follow them around for a few hours and see what their day is like..kind of like take your daughter to work day.

Now back to dietition…


Median annual earnings of those working in the industries employing the largest number of dietitians and nutritionists:

# Outpatient care centers: $49,950
# General medical and surgical hospitals: $47,320
# State government: $46,690
# Nursing care facilities: $46,660
# Local government: $43,250

A Day in a Dietitian’s and a Nutritionist’s Life:

Clinical dietitians provide nutritional services for patients in institutions such as hospitals and nursing homes. On a typical day a clinical dietitian will:

* assess patients’ nutritional needs, develop and implement nutrition programs, and evaluate and report the results; and
* confer with doctors and other health care professionals in order to coordinate medical and nutritional needs.

Community dietitians counsel individuals and groups on nutritional practices designed to prevent disease and promote good health. They work in places such as public health clinics, home health agencies, and health maintenance organizations.

On a typical day a community dietitian will:

* evaluate individual needs;
* develop nutritional care plans; and
* instruct individuals and their families.

Management dietitians oversee large-scale meal planning and preparation in health care facilities, company cafeterias, prisons, and schools.

On a typical day a management dietitian will:

* hire, train, and direct other dietitians and food service workers; enforce sanitary and safety regulations; and prepare records and reports;
* budget for and purchase food, equipment, and supplies;
* enforce sanitary and safety regulations; and
* prepare records and reports.

Consultant dietitians work under contract with healthcare facilities or in their own private practice.

On a typical day a consultant dietitian will:

* perform nutrition screenings for their clients; and
* offer advice on diet-related concerns such as weight loss or cholesterol reduction.

Source: Bureau of Labor Statistics, U.S. Department of Labor, Occupational Outlook Handbook, 2008-09 Edition, Dietitians and Nutritionists, on the Internet at (visited July 28, 2008).

Paul asks…

Weight Loss and Excercise question?

I just began running 2 miles 3 days out of the week. All together I run 6 miles a week… I am a 20 year old college student who weighs 160 pounds and I want to lose 30 pounds in a two months or less… Is running 6 miles a week enough to help me lose the weight?
Btw I have not changed my eating habits and don’t really plan to.

Maricela answers:

Well, thats your problem. You have to change your eating habits to loose weight. Food in moderation is ok, but you have to change your eating habits. You cant expect to run 6 miles a week and loose weight. You need to eat around 1500 calories of healthy food and exercise about 30-45 minutes per day. But you wont see the pounds coming off until you change your eating style.

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