Advice for a male college Student?

[jca11]

ASo I'm a 21 yo college kid starting my forth year of college. I have gained over 60 lbs over these short three years. I now measure 44" around the belly - a 12 inch increase. I have more than tripled my body fat percentage since high school.

I figure I should get some control over my weight before getting married or I will really swell up like a water balloon!

Any suggestions? I am in college with a job so time is an issue. I eat fast food daily - I have tried to stop, I'm addicted. Litteraly I get powerful cravings that I am incapable of resisting. Most of my 60+ pounds is stored on my chest and belly. I am incapable of doing even one sit-up correctly. I can do up to 15 push-ups in form. Running is possible but I get winded really fast.

As one can tell, I am in trouble. Gaing 20 pounds per year is not healthy and is not a sustainable path. I realize this. On the plus side I really am not too fat yet - at 6'1 I am now at 230 lbs (up from 150 lbs in 2006.) I can still take control of my weight without resorting to extreme measures like surgery. The main concearn is the rate that I am gaining. I am up a total of 80 lbs since age 16, 60 of which I gained just over the past 3 years. I have gained in 5 years double what it has taken my dad 30 years to gain. When he complains about his 40, I give my belly a smack and say, "I'd take forty over 80 any day!" he chuckles and says, "yeah, you've deffinately got me beat."

Feel free to give me some ideas - preferably if you were in my situation or know someone who was.

 

[Tabby2]

First of all, congrats on deciding to make a change.


I suggest starting with addressing your diet first. I truly believe diet is 90% of the battle. I gained about 25 pounds in college due to the typical pizza and booze diet. It is hard to burn off the calories from half a pizza and a six pack no matter how fit you are


I hear you on the cravings for fast food too! It is the salt and fat that you get addicted to. You say you are" incapable of resisting" these temptations but I assure you that is not true. It is a choice just like everything else. If you absolutely MUST eat at a fast food place, try a grilled chicken sandwich instead of the Big Mac and drink water instead of soda. Otherwise, stick to whole grains, fruits, veggies, and lean meat (you know all the stuff we know we are suppose to eat) as much as possible. I know that can be hard with the college lifestyle but it is essential.


For exercise, I suggest cardio. Although strength training is important, until you get rid of some of the fat, building muscle will just make you look "puffy" (my trainers words).


Also, you didn't mention what you goal weight was but 150 for someone who is 6'1 seems pretty skinny to me. My husband is 5'9 and a fit 150. I think you will find your 21 year old body to be larger than your 16 year old body (as it should be!)

 

[mikelew]

I agree with that diet is the place to start. I realize that fast food is convenient and, well.... fast. However, you can change what you are eating to ward off those cravings. First thing to do is to back off the carbs like bread, pasta, and refined sugars. Start focusing on protiens like meat, fish, nuts, etc. The carbs spike your blood sugar and make your body secret insulin which can lead to fat gain. Then you blood sugar crashes and you feel like you're starving, right? So, what's the next thing you reach for? - more carbs. Cut back or eliminate sodas, and caffene drinks which can also spike your blood sugar as well. This is a vicious cycle.


Also, it may sound contradictory but you may need to eat more. Eating mostly protien several times thrughout the day will normalize and level off your blood sugar and stop the over production of insulin. So, instead of eating 3 meals/day, eat 4 - 6 smaller meals that include lean, healthy protien and veggies. Try to eat until just befor you are full and don't wait till your hungry to eat again.


Once you start loosing unwanted fat, then you can begin to focus on exercise. For now, do simple things like walk or take a bike instead of driving or taking the bus. Use the stairs instead of elevator. Just move around more and have some fun with it. Play with your dog, enjoy a brisk walk, play some frisbee, like that.


Hope this is helpful.

 

[kiramon]

Originally Posted by jca11

So I'm a 21 yo college kid starting my forth year of college. I have gained over 60 lbs over these short three years. I now measure 44" around the belly - a 12 inch increase. I have more than tripled my body fat percentage since high school.

I figure I should get some control over my weight before getting married or I will really swell up like a water balloon!

Any suggestions? I am in college with a job so time is an issue. I eat fast food daily - I have tried to stop, I'm addicted. Litteraly I get powerful cravings that I am incapable of resisting. Most of my 60+ pounds is stored on my chest and belly. I am incapable of doing even one sit-up correctly. I can do up to 15 push-ups in form. Running is possible but I get winded really fast.

As one can tell, I am in trouble. Gaing 20 pounds per year is not healthy and is not a sustainable path. I realize this. On the plus side I really am not too fat yet - at 6'1 I am now at 230 lbs (up from 150 lbs in 2006.) I can still take control of my weight without resorting to extreme measures like surgery. The main concearn is the rate that I am gaining. I am up a total of 80 lbs since age 16, 60 of which I gained just over the past 3 years. I have gained in 5 years double what it has taken my dad 30 years to gain. When he complains about his 40, I give my belly a smack and say, "I'd take forty over 80 any day!" he chuckles and says, "yeah, you've deffinately got me beat."

Feel free to give me some ideas - preferably if you were in my situation or know someone who was.

So we are like at the same weight and height (except I'm down from 370 lol).


I think the worst place to put yourself is in a 'I can't do anything about it' position. You don't have to eat fast food. You're just letting yourself lose before you even start by thinking that you can't resist the temptation of fast food. Yeah, it's some good tasting food, but if you start eating other foods you will feel better, and you'll realize that food is just food. Taste is a benefit, but it shouldn't be the main reason you eat.


If you don't drink soda/pop, and if you avoid fast food as much as possible (or if you really cannot due to work or something -- though I vote Brownbag ), and if you increase your general activity by walking and taking stairs instead of elevators, as well as keeping a moderate calorie diet, I firmyl believe you'll start progressing (or regressing...) back down the right path .

 

[r90avella]

ok best advice is you need to follow a strict diet plan and workout routine. also have to include CARDIO. im a trainer and if you need any advice let me know =]