When it comes to getting healthy or losing weight there are so many obstacles a lot of students face.

The first and biggest obstacle is that often times as a teen still living in your parent's home, you might not be able to easily cook or plan your own meals if dinner is served everyday by your parents. Unfortunately the one and only way to solve that issue is by telling your family; most importantly the ones who cook the dinner that you're trying to get healthy and maintain some regimen. That way you won't have to make some excuse everyday as to why you won't eat the greasy or fattening food being served.

The second obstacle you most likely are facing is the issue of time. As students we don't have too much time on our hands to cook a meal everyday and make sure of what we're eating. An easy way to make sure your meal prep in the morning is quick and efficient is to prepare your meals and freeze them a week or even a month before hand; that way you just have the job of defrosting the food in the morning before school or class.

The third obstacle is the lack of consistency. As busy people who go to school or work it's the hardest thing in the world to maintain consistent with anything other than our studies and duties. Exercise is a great example for that. Sometimes no matter how much we try to squeeze it into our schedules, we end up on a 10 day streak max before not be able to keep up.

Many of us have spent hours and hours searching the internet for ways to lose weight or become healthier. It's aggravating an exhausting when these diets end up not working at all. We first how to learn more about how our bodies work and what we have to do to hep our bodies remain healthy.

The way our bodies work is a simple equation:

Calories consumed per day must be less than calories burned a day.
After reading that you're probably thinking oh god! she wants me to burn calories which means I have to workout!' ... Actually you're wrong! I'm not trying to say that the healthiest way to go is by not exercising but I'm also not saying that it's impossible to lose weight while being sedentary.

Step 1:

Calculate this for yourself:

  • 66 + (6.2 x weight) + (12.7 x height) - (6.76 x age) = BMR for men
  • 655.1 + (4.35 x weight) + (4.7 x height) - (4.7 x age) = BMR for women

This will tell you according to your age, height, and weight how many calories you're burning each day just by sitting around.. No exercise.

Let's assume you calculated all that up and got 1,500 calories as your result. In order to lose 1 pound per week you'd have to shave off 3,500 calories of consumption in that week. I'll make it easier for you to understand. Using the number 1,500 as our calories burnt per day, multiply that by 7 (the days of the week), the result is 10,500 calories burnt per week. To lose a pound per week you'd have to minus that number by 3,500 calories, which leaves you with 7,000 calories to consume in a week. That's 1,000 calories a day.

If you're looking to lose more than a pound per week you'd have to shave off another 3,500 or more from the burnt calories to get the number of calories you'd need to consume per day. But be safe with this, don't eat too little. Energy comes from food and deprivation is not the way to go at all.

Step 2:

Now that you have all your calculations in place, start thinking of the foods you love best! The nice thing about a calorie deficit regimen is that you literally can have any food as long as the sum of it per day is not more than what you've calculated for the consumption calories. But it's much better to eat vegetables and other whole foods not only because of how much healthier you'll feel and be, but also because it gives you more to eat per day whereas a burger for instance would have you consuming half of your daily calories allotted.

Good drinks to have that contain little to no calories:

  • Water (a lot of it everyday!)
  • Tea (with or without a sweetener)
  • Diet Coke (not the best option but it can make your day a little but better every once in a while)
  • Coffee (with or without a sweetener)
  • Lemon water or lemonade

Be constantly conscious of how much honey or sugar you're using in your drinks. They add up in form of calories.

All of that being said, I've come up with some dinner recipes that work for this regimen. These recipes don't require any fancy ingredients, just stuff that we all have (or have access to) generally speaking.

Dinner:

  • Orange Soy Sauce Chicken:

100 g. chicken breast (165 cals)
1/2 c. orange juice (56 cals)
1 tbsp. soy sauce (9 cals)
2 cloves garlic (9 cals) or 1/2 t. garlic powder
Pepper
Salt
Other spices and herbs (optional)

Image by •♛ Bannan ♛•
Orange Soy Sauce Chicken
  • Zoodles with Pasta Sauce

170 g. zucchini, cut into thin long slices like pasta (29 cals)
2 T. tomato paste (13 cals each)
1 hot green pepper (18 cals)
Water as needed when cooking
Pepper
Salt
Oregano

Image by •♛ Bannan ♛•
Zoodles with Pasta Sauce
  • Broccoli Puree Soup

2 c. broccoli boiled (31 cals each)
1/2 c. milk (52 cals)
Water as needed
Directions:
Boil the broccoli in a sauce pan filled with water. Once the broccoli is soft enough to be creamy when pureed, drain it and blend it with the milk in a blender. Add water as needed till the soup is at a nice consistency.

Image by •♛ Bannan ♛•
Broccoli Soup
  • Honey Mustard Chicken:

100 g. chicken (165 cals)
1 t. honey (21 cals)
1 t. mustard (3 cals)
Pepper
Salt

Image by •♛ Bannan ♛•
Honey Mustard Chicken

Hopefully by now you're getting more ideas on what you want to eat! You could always change and tweak these recipes to suit you.

Good side servings to fill you up:

  • Steamed Broccoli
  • Simple Salad with vinaigrette
  • Slices of tomato and cucumber

No matter what happens on your journey to a better and healthier self, always remember to smile as you look in the mirror. The first step to change is to admit there's a need to change, and the second step is to love yourself regardless.

I hope this article motivated you to start being healthier regardless of being busy at school or work. Try this out for a couple weeks and track your progress. Give me some feedback on how it went for you!

I originally posted this article on my second account (@itsbannan) here on WHI, so make sure to check that one out. On that account (@itsbannan) I only post pictures I've taken myself :)

-- Bannan