How To Lose Weight In College Without Exercise?

We all must have heard about the commonly used phrase “Freshman 15”, where you are prone to gain weight at college. This mainly happens because a lot of things change, including your eating habits. You start to consume less healthy food and switch to highly processed food and sugary items. 

As you get promoted to a college, the amount of study load increases and it gets harder for you to keep a slot free for working out. Don’t fret, we are in this situation together and we also have some remarkable tips which will help you fight back. 

“How to lose weight in college?” 

The answer to this question may seem hard to find but it’s not worth finding because we have already got you the best ones! 

Why do you need to lose weight? 

Nobody likes to be out of shape and feel unhappy about themselves. Overweight can even cause health risks like diabetes, high blood pressure, fatty liver diseases, metabolic syndrome, sleep apnea, kidney disease, osteoarthritis, gallbladder diseases, stroke, heart disease, etc. 

Some people even struggle with depression and they start to experience feelings of shame, rejection, or guilt which further worsens their mental well-being. That is why you must lose weight in college.

18 tips that will help you lose weight in college

  • Disconnect yourself from social media- 

You have to stop spending your precious time while scrolling through Tiktok, Instagram, or any other social site. 

Spending too much time on the internet makes you lazy and has negative impacts on your studies and mental well-being. 

Instead, devote that time to doing something productive or working out. 

  • Eat your breakfast- 

Breakfast is the most important meal of the day. 

Make sure to eat your breakfast as it will give you the energy to last throughout the day. 

It may come to your mind that you can skip breakfast as your purpose is to lose weight but if you don’t eat your breakfast your brain will function improperly.

Eating breakfast increases your metabolism, this means if you keep eating breakfast you may end up not gaining weight even after having lots of food. 

  • Diet- 

Follow a properly balanced diet for yourself including eggs, whole wheat toast, fruits, protein shakes, greek yogurt, berries, etc. 

If you keep eating randomly anything out of a bag then you have no idea how much more calories you are gaining.  

Make sure to include heart-healthy fats like avocados, seeds, nuts, olives, and nut butter. This is also a great way to lose weight in college without exercise. 

  • Stay Active- 

If you are lazy then you may have thoughts of procrastination which even turn real sometimes. That’s why you have to stay active. 

Staying active will boost your mood and stress levels. You need to start walking to your classes, you can even join a gym and make a group of friends with whom you can hang out. 

  • Practice Moderation-

You cannot just skip all of your favorite meals if you’re struggling to lose weight. 

Instead, calculate the calories and be mindful of your portions. Consume in such a way that you do not have to binge-eat another unhealthy food. 

  • Drink green tea, sparkling water,, and go easy on caffeine- 

You may have to study till late at night and even in early mornings which might lead to overconsumption of caffeine. Too much caffeine can cause insomnia and problems. 

Instead, opt for zero-calorie sparkling water which will give you the same carbonation feel without eating sugary items. 

Green tea also works great when you have to lose weight in college. 

  • Track your calories and steps- 

Use an online calorie counter to see how much is your calorie limit and eat accordingly. 

Wear a smartwatch to keep a track of your steps and how many calories you have lost. 

Choose your meals based on your diet and eat the rainbow. 

  • Get enough sleep- 

Lack of sleep may cause an increase in appetite due to the change in hormones which forces you to eat unhealthy food and regain the lost weight. 

You should consume at least 7-8 hours of uninterrupted sleep to lose weight and focus on your studies. 

The more you rest, the better results you will get. Also, try not to pull all-nighters and make it a habit. 

  • Drink water- 

Water is a natural appetite suppressant that reduces hunger and you don’t have to eat much. 

If you do not consume about 3.7 liters(for men) and 2.7 liters(for women), then you may increase the chance of stroke. There is a fall in your energy and you lose focus. 

Drinking water increases calorie burning and works more effectively with workout sessions.

  •  Follow a workout routine- 

You cannot have the results without working hard for it so make sure to follow a workout routine that will help you to lose weight. 

Include weight training, interval training, yoga, pilates, squats, lunges, deadlifts, etc., in your workout. 

Keep your diet in flow with your workout so that you get the best of results. 

  • Eat high-fiber foods- 

Next time you go grocery shopping make sure to include high-fiber foods like spinach, kale, swiss chard, broccoli, beets, artichoke, cauliflower, eggplant, carrots, sweet potatoes, grapefruit, bananas, apples, walnuts, brown rice, black beans, chicken breast, turkey, tofu, etc. 

If you include high-fiber foods in diet, you will be able to control your body weight and even lose weight in college without exercise.

  • Cycling- 

This is one of the ways to lose weight in college fast. Moderate cycling can burn about 300 calories in 60 minutes. 

Cycling requires no exercising which makes it a considerable way to lose weight in college without exercise.

Make sure to do at least 30 minutes of cycling twice or thrice a week to lose weight in college. 

  • Do Cardio while listening to music- 

If you’re looking to lose weight in college fast, then cardio is the best option. 

Include burpees which is a combination of jumps, squats, and pushes. 

Also do rope jumping which burns about 1300 calories in 60 minutes, low-intensity cardio, and lunge jumps. 

  • Lift weights- 

Lifting weights will not only burn fat but also increase your muscle mass.

Start lifting small weights at first and then stretch for heavier ones. Keep your sessions short and take frequent rests.

Focus on two joints at once for example when you squat, you focus on your hips and knees. 

  • Cut off late-night snacking- 

The best way to not gain more weight is to not eat late-night snacks.

Make sure you have 3 solid meals per day and aim to eat something healthy every 3-4 hours. 

You will have more stable blood sugar with better feeling as you wake up the next morning and less inflammation.

  • Mindfulness meditation- 

This is one of the best ways to lose weight in college fast and without exercise. 

It also helps you focus on your studies. Practicing mindfulness meditation can help you make lasting changes to your eating patterns. 

You will start to slow down your meals, find the right time to eat, learn to recognize fullness and hunger, make more thoughtful food choices and notice your cravings. 

  • Stretching- 

This will help you burn calories at a faster rate than usual. It also increases your metabolism and relieves stress.

Stretching exercises like cobra stretch, the warrior, side lunges, knee squeezes, the bow, seated twists, the bridge, inner thighs stretches, triceps stretches and the downward dog will help you lose weight in college fast. 

  • Cope up with your stress- 

Stress can destroy your body and makes it harder for you to lose weight. 

You need to understand your body and do things that calm your mind like taking slow, deep breaths, take a warm bath, do your hobbies, listen to relaxing music, etc. 

You need to have a support system like friends and family, in case it gets too hard for you. 


These were some tips on how to lose weight in college that are found to be useful and working. Many other simple habits can turn out to be beneficial for your weight loss journey. You’ve got tons and tons of ways to lose weight in college, but that doesn’t mean you will try them all at once. Go slowly by one experiment and eventually you will find the best way to lose weight in college. 

Get to work and see how fast you turn from flab to fab! 

Read More

Hey, we like you a lot and 

want to offer you some of the best content

Share your email for some exclusive insights