How To Lose Weight Fast For College Guys

Packing on extra pounds is a common issue among college students. The late night partying, the convenient snacking, eating ramen noodles for meals and lack of physical activity usually results in weight gain. The good news is, losing weight for guys can be easier than for girls. Guys carry a hormone called testosterone. Testosterone helps to build more lean muscle, which boosts your metabolism and burns plenty of calories. Losing 1 to 2 lbs. per week is a safe and effective approach to weight loss. However, the more you weigh, the faster the weight will come off. Make a few lifestyle changes by committing to a healthy diet and engaging in regular physical activity to see fast results.

Step 1

Reduce your daily caloric intake by 500. Avoid eating high-fat, high-calorie foods in the cafeteria. This can be a challenge when the food is right in front of you. Plan what you are going to eat before you get there. Consume plenty of fruits, vegetables, lean meats — like chicken, turkey and fish — and whole grains like oatmeal. Avoid alcohol or drink in moderation. One bottle of beer holds about 150 calories. Those calories can add up and put your weight-loss plan to a screeching halt. Stay away from juices and sodas as well, as these beverages contain a tremendous amount of sugar and calories. Instead, aim to drink eight to 10 glasses of water a day.

Step 2

Eat five to six small healthy meals a day. Consuming smaller portions more frequently throughout the day boosts your metabolism and keeps you feeling full. For example, breakfast, snack, lunch, snack, dinner and a snack, if needed. Pack healthy snacks in your bag for the day if you do not have time to stop by the cafeteria between classes. Water, carrots, bananas and low-fat yogurt are healthy, low-fat snack options.

Step 3

Perform cardiovascular exercise to boost your metabolism, burn calories and fat. The American College of Sports Medicine recommends doing 60 to 90 minutes of cardio five days per week to lose weight. This amount does not have to be done in one sitting. Split it up over the day. Go for a quick run between classes or stop by the campus gym to use the stationary bike. Join an intramural sports team, and ride your bike or walk to and from school. The more you move, the more calories you will burn.

Step 4

Lift weights three times per week. Resistance training builds lean muscle. The more muscle you have, the more calories your body burns even while you are at rest. Go to the campus gym and perform squats, lunges, hamstring curls, deadlifts, biceps curls, pushups, triceps dips and situps to build muscle. Do three sets of eight to 10 repetitions using moderate to heavy weights. If you are just beginning an exercise program, start slowly, gradually increasing the frequency and duration of your workouts.

Step 5

Get plenty of sleep. Lack of sleep can slow your metabolism. Make time during the day to study instead of staying up until the wee hours in the morning racking your brain.

Tips and Warnings

Allow at least one day of rest in between strength-training workouts to let your muscles recover.
Consult with a physician before starting an exercise program.