How to Lose Weight in College Without Sweating

Ugh, that first college semester weight gain. Want to know how to lose weight in college?

We’ve all been there. We’ve been too busy enjoying ourselves, finding our feet and generally LOVING college life that we tend to neglect our health and forget to implement all those healthy habits our parents told us before we left for college (sorry Mom).

So now what? Now that there’s an extra few pounds lingering around that you need to shift, what are you going to do? We have some top tips here for you to read through to see how you can lose weight in college without breaking a sweat. Well, sort of. Read on and see what you can start doing right away. 

How to Lose Weight in College: 15 Weight Loss Tips

Tip 1: Drink Up!

No, we don’t mean THAT kind of drink. Let’s be honest, all those extra calories you find in alcohol and mixers are probably what has meant that you are now looking for ways to lose weight! So instead of drinking all your calories, why not try drinking water instead.

It is recommended that you drink at least 2 liters of water a day as this will not only help your body to work at it’s optimum, but it will also flush fat cells away too.

If you can’t bear to give up your alcoholic beverages in the evening (or afternoon, we’re not judging), why not alternate one alcoholic drink with one glass of water? You will be getting your recommended intake, still enjoying yourself AND reducing your calories too. 

Tip 2: Work on Your Cardio

How To Lose Weight In College Cardio

OK so we know we said that you won’t be breaking a sweat but working on your cardio doesn’t have to mean jogging for hours or performing so many jumping jacks that you end up exercising in a puddle of your own sweat.

You can build up your cardio and work your heart by simply performing normal tasks, just at double the speed. Need to go to the store? Walk there at double your usual pace. Class on the top floor of the building? Take the stairs. Need to get across campus quickly? Use a bike.

All of the little things you change to get your heart racing will help you to lose weight and increase your fitness too. 

Tip 3: Lift Some Weights

One quick way to burn calories and work on your cardio (without sweating) is to lift weights. Now we don’t expect you to have an entire home gym in your room at college, but you will hopefully have enough space for a pair of dumbbells or a kettlebell.

These pieces of equipment will help you to develop your muscles and not take up too much of your room. You can use a workout program or video from your favored streaming website, or you can just perform the reps you know as often as you like. ANY movement is a step towards weight loss.

Tip 4: Track Your Steps

Track your steps

Using a fitness tracker (either on your phone or using a smartwatch) is a great way to assess how much or how little you actually move. By tracking your steps each day, you can begin to work on them and set yourself mini targets for each day.

Start small so that your goals are achievable otherwise you will just feel disheartened and not bother. Work up your step count by 1000 steps each week. Before you know it, you will be doing between 10000 and 20000 steps a day without even noticing. 

Tip 5: Buddy Up

One thing that is sure to get you moving more is to find yourself an accountability buddy. Find someone else who wants to lose a bit of weight or get more active and commit to trying your best and supporting each other through it.

Whenever one of you doesn’t feel like being more active or going for a walk, the other can encourage them to do it and to get moving! If you can’t find anyone nearby who can be your fitness buddy, then you can join a social media group that will help you to feel accountable and to want to stick to your goals. 

Tip 6: Limit Your Sugar

No sugar

So this one is easier said than done. If you have a sweet tooth, then limiting your sugar might be a challenge. However, sugar is not only full of empty calories, but it also gives you the feeling of hunger when actually you are full!

So instead of having a sweet treat, try rewarding yourself with something else like a magazine or an extra 5 minutes on social media. If you really can’t curb the sweet craving, then look for low sugar or sugar-free alternatives to the snacks you usually have.

This will help you to feel like you’ve had a sweet hit but without the calories and the repercussions. 

Tip 7: Cut Out the Snacks

Cut out the snacks

As well as the sugary snacks, you might be eating a higher than average amount of processed snacks. This could be because they are convenient or because they are cheap, but one thing is for sure and that is that they are NOT good for you.

Filled with calories you don’t need, these snacks simply fill a craving in between meals. Try to wean yourself off these snacks and ask yourself if you are hungry in between meals, are you eating sufficiently at these mealtimes?

Look at adding in more fiber and veggies to your meals and you should stop feeling the need for snacks in between meals. 

Tip 8: Count Your Calories

You would be amazed where those little calories can sneak in. In soda drinks, in low-fat foods, even in protein shakes! Your calorie intake is unique to you and your body, but if you are overeating your calorie intake (and not burning it off with enough exercise) then you will end up becoming overweight.

There are lots of apps available to help you track your calorific intake or you can do it old school and just write down everything you eat. Try to be as accurate as possible and if you are serious about calorie counting then try to weigh your foods as well. 

Tip 9: Ditch the Processed Carbs

Carbs are an important way for us to get energy and when we are up all night cramming (or partying), we need all the energy we can get! But too many carbs can be bad for us and processed carbs can be even worse!

Try to cut out any processed carbs such as cereal and chips which not only contain processed carbs but usually hidden fat and sugar too. 

Tip 10: Eat More Fiber

How To Lose Weight In College

Fiber is a good way of helping boost your metabolism and keeping your body flushing through the bad foods that you eat.

Increasing your fiber along with increasing your water intake will help your body to rid itself of any nasties or poisons it is clinging on to and will boost your fat-burning to make shedding those pounds easier. 

Tip 11: Shrink Your Portions

Similarly to calorie counting, shrinking your portion size can lead to a big reduction in a number of calories consumed. You’ll be surprised how quickly you will lose weight if you just used a smaller bowl or a smaller plate.

Some dishes can easily fit 2 adult servings of one meal which means you could be eating twice the number of calories and fat you should be eating PER MEAL. Swap to smaller dishes and see the benefits on your waistline. 

Tip 12: Sleep More

Your body needs rest and recuperation in order to fully function. Try to get as much sleep as you feel you need and if possible, reduce the amount of caffeine you drink so that you have a better quality of sleep.

With the right amount of rest, your organs will be able to function at a healthier level and will be better equipped at burning fat. 

Tip 13: Cut Out the Soda

How To Lose Weight In College

Did you know that you will find up to 200 calories in a can of soda? That’s 10% of some people’s calorific intake and if you are consuming up to 5 cans or glasses a day then you are drinking half of your calories without even knowing it!

Try to cut out all soda or at least swap to a diet, calorie-free version which will help you to easily limit your calories and save them for your meals instead. 

Tip 14: Swap to Green Tea

Green tea is known to increase your metabolism and activate your fat-burning cells so why not try swapping your daily coffee for a cup of green tea? If you take your coffee with milk and sugar, then you will be saving calories as well by eliminating these from your diet. 

Tip 15: Remember the Most Important Meal of the Day!


Don’t, and we mean DON’T skip breakfast! It is the most important meal of the day and you need it to kick start your metabolism. Reducing your calories, moving more and eating less processed foods are great for your waistline, but if you have a slow metabolism then it will hardly make a difference. Eat your breakfast! 

We really hope that you are able to use these tips to help you to know about how to lose weight in college and feel better about yourself. Your size doesn’t matter, as long as you are happy and healthy, so use these tips to get yourself as healthy as possible! 

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