Weight Loss Plans for College Students

College students face some unique weight loss challenges. College is typically a busy and stressful time when studying and socializing take precedence over exercise. And many students grab fast food, candy bars and other unhealthy food choices because of their convenience. Fortunately, college students can put together sensible, effective weight loss plans customized to their own situation. A good program will help to strip off extra pounds and keep them from returning.

Exercise

• According to the TeensHealth website, college students spend a great deal of sedentary time in classes, libraries and computer labs and don't get much exercise. However, a Tuft's University study showed that students who exercise at least three days week are happier and more physically health than those who do not. Walking, jogging, swimming, biking or doing even half an hour to an hour of physical exercise each day can burn calories and reduce stress. Less stress means it will be easier to focus on studying and schoolwork. If daily exercise is not possible, students should try to do an hour of physical activity as many days each week as they can.

Eating Habits

• Weight loss doesn't require a strict diet. According to Middlebury College in Vermont, students need to make healthy food choices that are eaten in a relaxed environment. Trying to gulp down a quick meal is a recipe for weight gain. Instead, break down your eating into three to five small meals throughout the day, taking the time to sit down and eat them slowly. This gives you more time to feel more full.

Emotions

• According to a study in "Family Relations," college can trigger feelings of loneliness, anxiety, stress and other negative emotions that may lead to overeating. This is especially true for first-year students who are still adjusting to the new environment, as shown by a study by Washington University. Its researchers found that 70 percent of students gain a significant amount of weight by the end of their second year. Create a plan to combat emotionally-triggered eating. Instead of simply turning to a candy bar, eat a healthy snack. TeensHealth recommends popcorn, yogurt with granola, an apple spread with peanut butter or a tortilla with cheese and salsa. You can also choose to exercise instead of eating to ease your emotions. Go for a walk to do some other healthy activity that supports your weight loss efforts instead of sabotaging them.

Patience

• Middlebury College warns that many students develop weight loss goals, then get frustrated when they don't drop their excess pounds quickly enough. Give your weight loss plan some time to work. Don't use slow progress as an excuse to toss out the plan. Middlebury says that slow weight loss is actually the best because it is more likely to be permanent. It advises students to aim for a one to two pound loss per week.