College weight!

Lilpinkmonster

Started college in September and have piled on the pounds since! Looking at ways to lose the extra weight.. Can anyone help me start a meal plan I'm a 20yr old female, around 5ft 4 and about 10st 7 ! Something healthy and easy! or maybe recommend a diet ?!

nice_guy80

walk or cycle to college

MrStuffins

Figure out how many calories you're able to consume a day.

Use a combination ofdieting and exercise to consume less than that number.

You will lose weight.

If you consume 3500 calories less than your body needs, you will lose 1lb! If you were to do this every week you'll be flying!

Zombienosh

MrStuffins wrote: »

If you consume 3500 calories less than your body needs, you will lose 1lb!

I think you'd lose more than a lb.

MrStuffins

There are 3500 cals in 1lb of fat.

http://www.livestrong.com/article/306032-how-many-calories-are-burned-to-lose-1-lb/

Zombienosh

I read it as if it were you were saying consume 3500 calories less a day and it was a typo .

SunnyDub1

Just cut out all processed foods and aim to eat high protein,good fats and low carb foods.
Fish, white meat, eggs,plenty of veg and some fruit.
Try get some exercise in, at least 3-4 times a week: a walk, cycle, hr in the gym.

Have breakfast in the mornings, bring lunch to college and prepare and cook a good dinner each evening.

Pretty simple if you are willing to put the time and effort in

MrStuffins

Lol! Yeah I can see how it could read like that.

She'd lose more than her weight if she was on a 3500 deficit a day!

homemadecider

Best thing you can do is to prepare your food in advance, this way you're never stuck and ending up buying junk in the college shop. Have breakfast before you go out, bring a packed lunch with you and cook a proper dinner when you go home. Drink water. If you're a coffee drinker, ditch the lattes and the sugar and switch to black coffee.

Here's a sample diet of what I ate yesterday (I work in an office so I'm out all day like yourself):

Breakfast - 175g yogurt mixed with 10g raw oats and 20g sunflower seeds/ linseed. Sometimes I add in some tinned fruit.

Mid-morning - banana, cup of tea (no sugar)

Lunch - Cauflower cheese fritters (homemade) with spinach, cucumber and half an avocado. Very very full and happy after this.

Dinner - Shepherd's pie with lots of veggies in. I had mashed cauliflower instead of potato though this isn't necessary.

Evening - Hot chocolate (unsweetened cocoa powder)

It's easy to eat this way once you are PREPARED. Obviously the above is fairly low on calories as I'm quite small, but just up the portions if you need more cals. Add olive oil etc to salads if required. Best of luck!

SunnyDub1

homemadecider wrote: »

Best thing you can do is to prepare your food in advance, this way you're never stuck and ending up buying junk in the college shop. Have breakfast before you go out, bring a packed lunch with you and cook a proper dinner when you go home. Drink water. If you're a coffee drinker, ditch the lattes and the sugar and switch to black coffee.

Here's a sample diet of what I ate yesterday (I work in an office so I'm out all day like yourself):

Breakfast - 175g yogurt mixed with 10g raw oats and 20g sunflower seeds/ linseed. Sometimes I add in some tinned fruit.

Mid-morning - banana, cup of tea (no sugar)

Lunch - Cauflower cheese fritters (homemade) with spinach, cucumber and half an avocado. Very very full and happy after this.

Dinner - Shepherd's pie with lots of veggies in. I had mashed cauliflower instead of potato though this isn't necessary.

Evening - Hot chocolate (unsweetened cocoa powder)

It's easy to eat this way once you are PREPARED. Obviously the above is fairly low on calories as I'm quite small, but just up the portions if you need more cals. Add olive oil etc to salads if required. Best of luck!

I agree with nearly all the above but surely a more protein based breakfast would be more nutritious and satisfying ... like eggs ?
And isn't tinned fruit laced in sugars ?

Sir Digby Chicken Caesar

try some frozen berries in the yoghurt/oats. I used to have that for breakfast religiously, it's delicious.
i've kinda gotten sick of eggs lately so I might go back to it

homemadecider

SunnyDub1 wrote: »

I agree with nearly all the above but surely a more protein based breakfast would be more nutritious and satisfying ... like eggs ?
And isn't tinned fruit laced in sugars ?

I usually eat egg-based breakfasts on the weekend. The sunflower seeds are high in fat so it keeps me very full.

Yes tinned fruit is in sugar - that's why I pour it into a sieve and rinse it thoroughly under the tap!

SunnyDub1

homemadecider wrote: »

I usually eat egg-based breakfasts on the weekend. The sunflower seeds are high in fat so it keeps me very full.

Yes tinned fruit is in sugar - that's why I pour it into a sieve and rinse it thoroughly under the tap!

The OP is only starting out so imo I think eggs or oat meal would be the better option, and I'd advise the op to add fresh fruit (preferably berries) rather then tinned.

homemadecider

SunnyDub1 wrote: »

The OP is only starting out so imo I think eggs or oat meal would be the better option, and I'd advise the op to add fresh fruit (preferably berries) rather then tinned.

There are oats in the breakfast I mentioned above; yogurt, oats and seeds.

Fresh fruit is great if you can get decent stuff, Ireland is terrible for fresh fruit I find. I use tinned because I can keep it in the cupboard until I want it, I don't want it every day.

WanabeOlympian

Eat fish, far less meat. Fresh fish almost every day. And never eat anything processed. Cook everything from fresh. Try a non-synthetic vitamin to supplement your healthy diet, such as new chapter woman's every day.
Do at least 45 minutes intense cardio 4 times a week and once a week pilates or yoga. Because of your age you should start feeling amazing after only a few weeks and see changes, like big ones, after only a few months. Good luck! :-)

nbrady20009

homemadecider wrote: »

Ireland is terrible for fresh fruit I find.

??

Where do you shop?

gjc

Not assuming anything about students I once was one myself but dare I say it cut .....out the drink... you would be amazed at the amount of calories in drink. The cycling idea is a good one, Im trying to loose weight myself, I am trying to eat in moderation but I am going to have a dry January. Best of luck

WanabeOlympian

gjc wrote: »

Not assuming anything about students I once was one myself but dare I say it cut .....out the drink... you would be amazed at the amount of calories in drink. The cycling idea is a good one, Im trying to loose weight myself, I am trying to eat in moderation but I am going to have a dry January. Best of luck

Agreed, regular binge drinking can pile the pounds on anyone.

Danger781

If you have to drink - This is a fantastic resource

http://fitnessinfographics.com/images/07_alcohol.jpg

Sofaspud

Lilpinkmonster wrote: »

Started college in September and have piled on the pounds since! Looking at ways to lose the extra weight.. Can anyone help me start a meal plan I'm a 20yr old female, around 5ft 4 and about 10st 7 ! Something healthy and easy! or maybe recommend a diet ?!

I'm a student, and it's easy to eat healthy, I have a bit of extra weight too because I eat too many sweets (cutting down and exercising more now though).
I work 25 hours a week too so I'm generally stuck for time so pretty much everything I make for dinner takes less than half an hour.
I'd definitely recommend getting a wok, and find out where to get good frozen veg, as this stir-fries easily.
Most of my dinners are based around stir-fried veg & frozen chicken pieces (also cheap and convenient, and just as good as regular chicken) usually with rice or noodles to fill me (which I've also been cutting down on, instead using lettuce wraps for the stir fried stuff, delicious)

A good quick, easy & tasty breakfast I make a lot is a smoothie. Blend oats, milk, frozen berries & a frozen banana (thaw the banana about 10 seconds in the microwave if your blender is crap) and maybe a bit of honey for extra sweetness. I have that often with a cup of tea to warm me up as the smoothie is cold.

Lunches would normally be the same as dinner, stir-fried stuff possibly with rice, noodles or pasta in a lunch box, or a sandwich with brown bread if I'm lazy the night before.