College student

msumo2009

How does a college student working in fast food adopt a healthy lifestyle? Like working out in good at but the eating healthy party is a bit tricky since I work at Subway surrounded by food and sweets ( weakness is cookies) but I want to eat healthier and eventually make it a habit, any help is cool and please keep in mind I can't afford fancy healthy/ organic food on my budget! Also I try to burn 3500 calories each week to lose weight but I normally burn 85% of that, how much calories should I burn working out 5 days a week? Last question, I like working out at home better than working out at the gym, I do lots of running on treadmill and then an hour workout but will I lose more weight going to the gym and using the equipments?

Lounmoun

Weight loss is about having a calorie deficit. Eating healthy is about meeting your body's nutritional needs.
Meet your calorie goal, get enough protein, eat several servings of vegetables and fruits a day, try to eat whole grains.
Protein, fiber and fats can help you to feel more satisfied.
If the bulk of your diet is more nutrient dense foods then there is nothing wrong with having a cookie.
If you are eating sandwiches watch the amount of condiments and cheese as these can add a bunch of calories. Try prelogging food in your food diary so you know what fits your goals well. Look up nutritional info for restaurants and make choices.
You can eat what you normally do just eat the appropriate portion sizes. You don't need expensive fancy foods.
Fresh, frozen and canned vegetables and fruits, dry beans, canned beans, lentils, eggs, tuna, yogurt, chicken, turkey, peas, oatmeal, cereal, whole wheat bread, nuts, nut butters, seafood, pasta, rice, cheese, cottage cheese, soups or stews, etc.

When I was a college student I lived in a dorm and ate in the cafeteria. Some of my friends and I got together once a week to cook. We split the cost and the food we made. We made things like soup, lasagna, and casseroles. Nothing too fancy.

daniip_la

If I had to pick the healthiest fast food options, Subway would be it. If you have to eat it, you have loads of low calorie options. You just have to say no to the things that don't fit in your calorie goal.

Losing weight doesn't depend on organic food or fancy gym equipment. Just eat at a calorie deficit.

tillerstouch

Lounmoun wrote: »

Weight loss is about having a calorie deficit. Eating healthy is about meeting your body's nutritional needs.
Meet your calorie goal, get enough protein, eat several servings of vegetables and fruits a day, try to eat whole grains.
Protein, fiber and fats can help you to feel more satisfied.
If the bulk of your diet is more nutrient dense foods then there is nothing wrong with having a cookie.
If you are eating sandwiches watch the amount of condiments and cheese as these can add a bunch of calories. Try prelogging food in your food diary so you know what fits your goals well. Look up nutritional info for restaurants and make choices.
You can eat what you normally do just eat the appropriate portion sizes. You don't need expensive fancy foods.
Fresh, frozen and canned vegetables and fruits, dry beans, canned beans, lentils, eggs, tuna, yogurt, chicken, turkey, peas, oatmeal, cereal, whole wheat bread, nuts, nut butters, seafood, pasta, rice, cheese, cottage cheese, soups or stews, etc.

When I was a college student I lived in a dorm and ate in the cafeteria. Some of my friends and I got together once a week to cook. We split the cost and the food we made. We made things like soup, lasagna, and casseroles. Nothing too fancy.

A lot of great things here ^

Ill add that being very accurate with your calorie tracking is important for weight loss. Id recommend getting a food scale.

When i was in school i pretty much lived off salads and chicken. Eating healthy is important but sticking to your calorie goals is what matters most.

As for the exercise that should be done for health not weight, so do what ever you enjoy and can stick to!

Resistance training is really good during weight loss to help you retain muscle, but if you wont stick to it then dont bother. I would recommend seeing if you enjoy it though. Reistance training could mean body weight, or using weights. Its important you follow an established program with progressive overload.

mari5466

I just graduated colleg and I lost weight when I was there. Healthy food being expensive is a myth. I ate healthy food off of 40 dollars a week. It's all about planning and working with the resources you have. Pack food with you to work or class, I always had an apple, they cost about a dollar each. Cheaper than any "healthy" fake food like baked chips. I planned my meals around sales and seasonal produce. I also did research before I ate at restaurants and logged my food in advance for each day before. Leave some flexibility but try to stick to a food plan. Working out at a gym allows you to use equipment most of us don't have at home such as weights. You could do a combination of working out at home and the gym. I would do that when I didn't have time to go there. I also planned my workouts into my class schedule so I know days in advance when I would go. Good luck!

kittyy250

You work at Subway!? Could be worse...

JenniferNoll

You can always pack your own food. That's what I did when I worked at a McDonald's in high school. 21 years later, and the smell of fries cooking in grease still makes me gag.

Noreenmarie1234

Subway has sooo many healthy options! Turkey sub on wheat, so many salads and fresh veg, low calorie dressing, apple slices! You just have to moderate yourself with the cookies lol. I would take advantage of working at a place that has so many healthy options available readily.