Tips on losing weight for the warmer months
by Kirsten Falcone, RN
Hilbert College Wellness Center
If you are like most college students, you have put on a few pounds since you arrived last August. Now (believe it or not!) summer break is on the horizon, with all its skin-bearing attire. Suddenly, those pounds are a bit more noticeable. Before you goon a diet, be sure to check your body mass index (BMI). Anyone whose BMI (see below for BMI article link) is between 18.5 and 24.9 is a normal weight, so you may still be within that range, and you do not really need to lose weight. However, if your BMI is above 25, it is a good idea to instill some new habits.
Exercise. Before considering cutting calories, it is important to add exercise into your routine. A good start, and one that is easy to maintain, is simply to briskly walk at least three times per week, for 20 to 30 minutes or more. Walking and swimming are the least jarring of all the options available, and they are great for your cardiovascular system, as well as many other bodily systems. If you increase your physical activity, and your calorie intake remains the same, you may find that adding exercise is the only lifestyle change needed in order to accomplish your goal.
The time of day matters when it comes to exercise. Ideally, the morning is the best time, because it jump starts your metabolism for the day. (But don’t make the mistake of not exercising at all, because you aren’t a “morning person.” Some exercise is better than none.) Also, be aware that if you exercise too closely to bedtime, you will lose the benefit of an increased metabolism, as your body will slow down in preparation for sleep. You will also run the risk of experiencing sleeplessness, which leads us to the subject of…
Sleep. Studies have shown that a lack of sleep hinders metabolism. In addition, if you are sleep-deprived, you will be less motivated to spend energy on maintaining your exercise and nutrition habits. It is important to adhere to the same bedtime every night, and sleep at least seven to nine hours. For example, if you function best on eight hours of sleep, always try to get eight hours. Seven will not be enough for you. Some people do okay on seven, and some need nine. It varies by person.
Believe in your potential. If you can get enough sleep, you will have the foundation for the right mindset. If you want to get in shape, you have to believe that you can. Give yourself regular pep talks. Read stories of others who have lost weight and kept it off. You are young, and there are no excuses. You can do this!
Nutrition. Changing what you eat may be important, if you don’t eat a balanced diet. However, sometimes changing the way you eat is more important. For example, you should eat the vegetables and fruit on your plate first before you eat the main course. (No, potato chips and French fries are not considered vegetables!) This will help you acquire the vitamins and fiber you need and may keep you from overdoing it with the usually more fattening entrée.
Another strategy is to eat only half of what you would normally eat, such as half a sandwich, or use a smaller plate, which tricks you into thinking your portion is larger than it is. (And don’t go back for seconds!) If you are out at a restaurant, it is OK to eat only half. Also be aware that a large percentage of the meal’s calories can be hidden in the beverage, so always opt for healthful choices, such as skim milk, unsweetened tea, or just plain water. Try to skip the caffeine, if possible, or limit it to the equivalent of two cups of coffee per day. (Stay tuned for a future article on “energy” drinks. Here is a preview: they are not a healthful choice!) It is also important to take the proper amount of time to eat, since the stomach will not usually register it is full until 20 minutes afterward.
It is sensible to read labels for items such as sugar, salt, fat, and fiber. If you can substitute whole food for labeled food, it’s all the better. An apple a day really does keep the doctor away! Plus, make certain you drink enough water.
Stay hydrated. The current recommendation for how much water to drink involves doing a little math: Take your weight in pounds, and drink from half that amount to that whole amount in ounces every day. For example, someone who weighs 150 lbs. should drink 75 to 150 ounces per day. This seems like a lot, but all the liquid from your diet adds up. Sometimes when we think we are hungry, we are really just dehydrated. Drinking a glass of water before you eat will cut down on how much you will eat.
Don’t skip meals. You are less likely to get hungry and overeat at your next meal. Plus, skipping meals often leads to binge-eating, and that is not the goal you are seeking. The most common meal that dieters skip is breakfast. But breakfast is still the most important meal of the day. To avoid becoming hungry before lunchtime, many people swear by including protein at breakfast. A typical protein-rich and low-calorie breakfast, then, might include poached eggs, whole-wheat toast, fruit and a glass of skim milk. (The eggs and milk here are the items with the protein.)
Food Journaling. Keeping a food journal is a good option for those who are accustomed to snacking throughout the day. It is easy to forget about that cookie here or that small bag of chips there. Keep the journal with you at all times, so you won’t forget to write things down.
Charting. As long as you are already journaling, a great habit to begin is to keep track of your weight from week to week. If you graph out your weight and hang it on the wall by your scale, you will have a visual reminder of your success. You may also want to put reminders in places where temptation is great, like the refrigerator or pantry door.
Fad Diets. Skip them. They don’t work. In the long run, you will gain all your weight back, plus more. The best course of action for losing weight is exercise and portion control, period.
Electronic Help. Though the jury is still out on the effectiveness of electronic help, devices such as Fitbits, and smart phone apps, some people swear by them.
The takeaway for losing weight: Start now, believe you can do it, reduce your calories and increase your activity. Do these things, and you will be well on your way to a svelte self.
For more information on losing weight, visit these Web sites:
Hilbert College Wellness Center, BMI Article:
MedlinePlus, Exercise and activity for weight loss:
WebMD, Food and Fitness Planner:
Healthline.com, 10 best weight-loss apps:
Lose It!, Weight loss apps:
MyFitnessPal, Weight loss app:
Runtastic, Fitness tracking app:
How Stuff Works article: Can Technology Help Me Lose Weight?