College years are the greatest years in a person’s life. Looking good and fit is as important as giving attention to the studies. Nobody wants to miss out on any criteria of life. Hence, obesity in college years can become a big set back. But dont worry, we are here for rescuing you. This Indian diet plan for weight loss for college students will help you in becoming fit and healthy.
The Challenges :
With a variety of options to access online food delivery, buffet dining halls, ice cream parlors, and cheap instant noodles, it is not surprising to see many students putting on unnecessary weight when they attend the college. A diet full of unhealthy foods like burgers and pizzas can result in those extra pounds. Consumption of foods that have no nutritional value can increase the susceptibility to illness and fatigue.
Apart from this, some other side effects include concentration issues, anxiety, sleep disturbances, depression, and menstrual problems. So it becomes crucial to develop a well- balanced healthy diet plan that can help enhance and grow your overall academic performance.
The back to back class timings, long study sessions and elaborate assignments are often not regular which keep the students continuously glued to their books. In such a scenario, it gets difficult to keep yourself focused. In order to stay away from this, it is important to set some guidelines and realistic diet rules and try achieving them. Let us take a look at a diet plan that can fit into your hectic college schedule.
Indian Diet Plan For Weight Loss For College Students:
Here is a simple and easy to follow diet plan that will fit in your college schedule and help you in losing weight and becoming fitter.
1 glass of lemon water with chia seeds + 6 soaked almonds and 2 soaked walnuts
Breakfast: (Eat at home, or carry along or buy-in canteen)
2 idlis and 1 cup vegetable sambhar OR
1 ragi dosa with 2 tbsp flaxseed chutney OR
1 paneer parantha OR
A bowl of vegetable poha / upma / oats upama OR
brown bread, vegetable-based sandwich
(Avoid – Wada pav, samosa, pakora, wada sambar, bonda, kachori, misal pav, pav bhaji, maggie, etc )
Mid-morning: (carry along if possible, or skip)
1 cup sprouts salad OR
1 glass plain lassi with a pinch of black salt OR
Any fruit that is easy to carry ( eg – Orange, apple, guava, etc … )
Lunch: (carry a lunch box OR Buy in the canteen, But dont starve. If you reach home by 4 pm, you can have delayed lunch as well. )
2 whole wheat phulkas / 2 Millet roti / 2 multigrain roti / 1 cup white rice pulav with plenty vegetables / 1 cup brown rice +
1 cup chana in tomato gravy/rajma curry / chawli / black bean / soybean / horse gram dal / paneer / tofu / soybean / chicken / fish curry +
1-2 big bowl of any green leafy or other healthy vegetables.
1 glass buttermilk with a pinch of roasted jeera powder (if possible).
1 cup yogurt with 1 khakra OR
A glass of fruit smoothie with chia seeds OR
1 plate of fruits/salad
A bowl of puffed rice.
1 bowl fresh vegetable soup OR spinach garlic soup +
1 cup moong dal khichdi OR 1 bowl vegetable daliya +
Dal / Kadhi / any lentil
1 cup of warm milk with a pinch of Nutmeg powder/Cinnamon powder/Turmeric powder
* Note: This is a generic diet plan for an average college student. The plan may change based on an individual’s medical condition.
Workout for weight loss in college students:
Needless to say, a workout is definitely of utmost importance in order to maintain your shape. Most of the college students cannot stick to a workout plan due to erratic schedules. However, this can be achieved in several ways like teaming up with an exercise plan or join a sports club in the college. This can help boost your confidence and esteem to follow a workout plan. And if time permits, a 45 mins workout session at a gym or in the form of other physical activities like dancing, kickboxing, karate, swimming can do too.
College students cannot spend their time cooking so a good idea is to keep a stock of some healthy stuff like nuts, muesli, fruits that are easy to munch on whenever the hunger pang strikes. Having steamed, roasted and baked foods can help satiate your hunger and give you the required amount of nutrition for the day. Avoid sipping sugar-loaded coffee and full-fat milk. You can replace it with organic jaggery powder and honey.
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Tips for weight loss in college students:
Here are some quick tips that can be effective in weight loss.
Have a wholesome nutritious breakfast:
It is important to have a wholesome nutritious breakfast before leaving for college. Skipping it can totally hamper your weight loss goals. In addition to this, it can put you at a high risk of diabetes, high blood pressure, and obesity. Then in order to get through the day, you might resort to eating some high sugar fatty snacks in the latter part of the day to get energy. Hence having breakfast is highly essential to keep your energy levels high. Here are the top 10 breakfast recipes that you can use in your daily schedule.
Keep your hydration levels high:
Adequate hydration can keep your body cool and enhance your body functions. It also keeps your body away from harmful toxins and improves your muscle and joint health. If you find plain water boring, check out some infused water recipes that will take your hydration game higher.
Nourish your body by having balanced meals and a proper exercise regime:
In order to keep your body energized it is vital to practice mindful healthy eating by having plenty of lean proteins, vegetables, healthy fats, fruits, and whole grains. This will keep your brain functioning at an optimum level. Along with all this, following a healthy activity regime will definitely result in an overall mental and physical wellness. Any activity form like running, yoga, interval walking, aerobics or basketball can keep you in good shape. You can also choose to do an activity with a good friend as it can make it more enjoyable and at the same time increase your fitness levels. Also, this will make you look forward to it and give you an opportunity to share your weight loss and fitness goals. Read more about how your friends can influence your weight loss. Top workout for weight loss.
Eat more fiber:
Fiber intake can remove unwanted waste and toxins from your body by normalizing your bowel movements. It can keep you full and away from constant munching habits. Good fiber sources like nuts, legumes, whole grains, vegetables, and fruits can also enhance your blood sugar levels.
Choose to eat at healthy restaurants:
You can find a wide variety of restaurants providing a healthy menu. Be it vegan, gluten-free, vegetables or the regular type of meal there are plenty of restaurants that offer these kinds of meals. You can choose to eat at these restaurants as it will help you avoid settling for fast food unhealthy meals.
Keep away from sugar-loaded beverages:
This should be your first concern on your weight loss list. We often crave sweets and sugary drinks but if we look closely at these drinks it will help us find the high- calories contained in them. Hence water is the best option and if you are looking for flavored drinks then you can try adding a few lemon slices or any other fruit of your choice to it. This will prevent you from taking the extra calories. Read the benefits of drinking lemon water.
Set practical realistic weight loss goals:
While trying to meet your weight loss goals, it is extremely important to clearly understand your capabilities and be practical. Sometimes it is not a good idea to set too high expectations and then consider yourself as a failure if you do not live up to them. Please do check this article on how to lose weight effectively. This will help you in setting a realistic goal.
Other good reads :
- Indian diet plan for school students
- Weight loss diet plan for PG students / Hostel students
- How to wake up at 4 or 5 am every morning?
It comes as a great challenge to maintain a well- balanced healthy life for many college students and more because they are constantly exposed to a lot of unhealthy lifestyle practices when they move out of their parent’s house. But a strong willingness and discipline can help you maintain a healthy body and an improved lifestyle. The above-mentioned points form some of the crucial weight loss elements that will make you live your healthiest life. I hope this Indian diet plan for weight loss for college students will help you in becoming fit and healthy.