When it comes to food, it is not easy to be a hostel student. With tasteless mess/ canteen food, most of the students finally settle down for unhealthy junk food. In a matter of time, this can take a serious toll on health. It is really possible to consume a healthy diet and maintain your health in the hostel? Yes, it is! One of the keys to this is to make healthier and smart eating choices. So how can hostel students manage to stay healthy? Here are some useful and effective tips on weight loss diet plan for hostel girls and boys (PG Students).
Weight Loss Diet Plan For Hostel Girls and Boys (PG Students):
Here are some simple tips on how you can manage your hostel’s food on a day to day basis without letting it affect your weight.
Take a deep look at the college mess menu:
Decide to remove the unhealthy options like foods having a high-fat content. Pick foods with less fat. Watch out for dishes cooked with loads of cream and deep-fried food items. It is always best to stick to dal, roti, and sabji instead of choosing items like noodles and other gravies, where they use a lot of oil.
Include more Veggies:
Make sure to ask for brightly colored veggies that may include one green leafy vegetable like spinach. This can help you get a variety of nutritional benefits. One- dish meals can be paired with a mix of extra veggies that may require you to pay more but remember it is all worth your health!
Limit the intake of high salt/sodium foods:
Try to determine if the food is high in salt and fat. Such foods will do more harm to your health and weight. As we all are aware that high consumption of salt is associated with high B.P. and such foods can predispose you to Hypertension at an early age. Keep these points in mind before you pick your foods. Yes, french fries included!
Keep away from sugar loaded drinks:
If you have a habit of taking sweetened or aerated drinks with your meals then try replacing it with fresh plain water. You will save a lot of calories in addition to saving some money. You can try sipping a warm cup of green tea instead which will add to your health.
Practice portion control:
You can tell the food vendor or the canteen staff to serve less food quantity on your plate. Avoid turning to food as a boredom or stress buster. Instead, take a short walk, talk to your friends or listen to music, to divert your mind.
Managing Weight loss When eating at a food court/canteen:
Weight Loss Diet Plan For Hostel Girls and Boys or PG Students are more manageable if you have to order at the food court or canteen. This way you can still choose a healthy option. Keep these essential and important points in your mind-
- Buy healthy foods in your canteen. A Vegetable sandwich is any day better than having a vada pav. Choosing a steam momo over samosa is always better.
- Opt for meals that are prepared using less sugar and salt. Include a lot of whole grains, vegetables, and fruits to up your fiber intake and nutrient density. for ex. if you have an option of dal khichadi, roti + sabji combo, rice and dal combo, thalipeeth, mung dal chilla are better than going for noodles, Chola bhatura, and puri bhaji.
- A subway sandwich is any day better than opting for a pizza or a burger. Idli and sambar are preferable over ghee dosa.
- If you eat eggs, have them in any form, boiled, scrambled or omelet. just ensure that this is made in limited fat and its best to have it without bread. or choose a limited amount of bread.
- Instead of spending on fruit juices, it is wise to buy some fruits, salad veggies and keep handy at your hostel room.
- Keep a stock of healthy munchies and snacks like dry fruits, seeds, khakra, roasted chana, and wheat crackers. If the hostel facility has a microwave oven or a small refrigerator then you can consider storing low- fat yogurt, milk carton or ready salads.
Weight Loss Diet Plan For Hostel Girls and Boys (PG Students):
Here is a sample Indian weight loss diet plan for hostel girls and boys (PG Students):
|1 glass lemon water with 1 tsp chia seeds.|
( You can keep some chia seeds with you at the hostel.)
At mess/canteen in the college
|– 1 Grilled vegetable sandwich.|
– 1 plate poha / upama
– 2-3 pieces dhokla with chutney
– 2 pieces idli + chutney + sambar
– 1 paratha with curd
– 2 egg omelet + 1 slice bread
– 1-2 boiled/scrambled eggs
( These are general items mostly available in all canteens and hostel mess. )
You can also buy a packet of museli or oat. Have it with a glass of milk as an instant breakfast.
You can add fruit in it to make it wholesome.
Buy some banana or apple. Keep handy for snack time/study time binging.
|1 fruit( Apple/ Orange/guava) OR |
Roasted makhana ( You can get from home ) OR
Roasted Bengal gram dal ( you can get from home )
At mess or college canteen
|1 big plate of salad|
( most mess and canteen provide it, you can also buy some cucumber and tomato)
1 cup of pumpkin/ bottlegourd / cabbage / palak / bhindi / sabzi
1.5 cup moong dal / egg curry / chicken curry / fish curry / 1 cup curd
2 phulkas ( Most mess and canteens provide these options. )
|A fruit / any snack mentioned in mid-morning|
|If you eat in the hostel mess or dabba system |
1.5 or more full bowl of dal
If you have any facility to cook
2 eggs in any form, add veggies in your omelet and scrambled egg
Daliya pulav – 1 bowl ( Easily manageable if you have a cooker. )
1 glass milk + any fruit available in unlimited quantity
|1 glass warm water|
|WORKOUT is Mandatory.|
Make sure you walk for 45 mins a day whenever possible, or do a home workout video or join a gym
Here are some more helpful articles that you may be interested in:
- Weight loss diet plan for night shifters.
- 1200 calorie diet plan for weight loss.
- Indian diet plan for weight loss for school students.
Weight Loss Workout Plan For Hostel Girls and Boys (PG Students):
Along with the weight loss diet plan for hostel girls and boys (PG Students), it is important to follow a regular workout regime in order to maintain weight. Whenever college students think about exercise the first thing that probably hits their mind is that “I don’t have time.” But then it only takes half an hour to devote to one’s fitness and health. So let us discuss how hostel students can include fitness during their daily college schedule and some exercise that will help them lose weight.
Due to the demanding schedule, the thought of devoting a lot of time in doing an exercise cannot be appealing. So to start with it, a simple walk can be included in the everyday routine. It is one of the cheapest and easiest ways to stay healthy and fit. A ten or a fifteen-minute brisk walk or run can be effective in increasing your fitness levels.
Choose to always climb up the stairs:
Climbing stairs is very effective in shedding the extra pounds. You can take stairs of your hostel, apartment, shopping plaza or at your college. It acts as a great cardio workout, builds the stamina and tones the muscles of the leg.
Practice yoga and deep breathing exercises:
Everyday academic life can encounter occasional stress. To combat it, yoga and deep breathing exercises can be included in your regular regime. It can have a positive impact on your body and mind which can enable you to meet new goals. Some of the other workouts that can be done in the hostel room are Tabata training, squats, planks, rope jumping, jumping jacks and yoga. These workouts can burn fat, develop muscles and build your body strength. Dont forget to check our video on How to burn Fat. It will help you in understanding how you can burn maximum fat in the minimum time of a workout.
To conclude, it is important to keep in mind that you are exactly what you eat. Therefore, it is a good habit to eat healthily and in the right proportion as it will help in maintaining your body’s chemical balance and keep you energetic and refreshed. Intake of heavy and oily foods can make you dull and lethargic.
These exercises should be done a maximum number of times in a week in order to reap its benefits. Keeping healthy and fit is one of the important habits that should be formed and followed right from the beginning. And the college-age is a perfect time to jumpstart your workout regime. So wish you luck!