As the spring semester gives way to swimsuit season, many students are looking for fast ways to lose weight and get in shape.
Joyce Yates, director of Health Education and Wellness, said individuals looking to lose weight should remember it is a lifestyle change. She said it is important for students to understand that decisions now will affect them for the rest of their lives.
Mandy Conrad, registered dietician for the Longest Student Health Center, said she thinks it is important for students to remember healthy weight management includes a well-balanced diet, not a quick fix or a magic pill.
Chiquita Briley, assistant professor of food science, nutrition and health promotion, said she thinks society wants fast results in all aspects of life; weight loss is no exception, but there is no immediate way to safely lose pounds.
“We have to remember it takes time to gain weight, and it is going to take time to take off the weight safely and to develop health habits that will keep us at a healthy weight,” she said.
Conrad said students should be careful not to severely limit calories or carbohydrates, which provide energy and keep metabolism regulated.
“When dieters severely restrict calories or limit carbohydrates too much, side effects can include fatigue, irritability and trouble concentrating,” she said.
Individuals are also encouraged to limit their portion size. Conrad said child menu items tend to be the correct portion size for the average adult.
Yates said she recommends splitting a typical restaurant order in half and being sure to include fruits and vegetables such as lettuce and tomatoes.
Briley said she suggests individuals take advantage of the warmer weather and add more grilled meats to their diets.
Conrad said she also advises students to be aware of how many calories are consumed through drinks. It is common to consume 200 to 300 calories through beverages during a meal.
“Switch to reduced calorie beverage options, such as water, unsweetened tea, low-calorie flavored waters,” she said. “Cutting out those extra calories from drinks can provide the calorie deficits needed to promote weight loss.”
With any foods, but particularly with beverages, the key to healthy eating and weight loss is moderation, Conrad said. Products marked as fat-free and sugar-free can still add many calories that people do not expect.
Briley, Conrad and Yates said they suggest eating more high fiber fruits, vegetables and whole grains, to keep students full for longer.
She said an individual must burn or create a deficit of 3,500 calories to lose one pound. Because a pound of fat contains  so many calories, a healthy weight loss goal is only one or two pounds per week.
Yates said she hears about many people wanting to try trending diets that boast losing 10 pounds in a week, but individuals should be wary of such extreme diets.
“It might work for then, but you’re going to gain it back at some point in time. You are compromising your health any time you only eat one type of food,” she said.
Another important aspect of a healthy weight management plan is to eat consistently throughout the day. Conrad said besides giving an individual the energy he or she needs, consistent eating will reduce the risk of binge eating or overeating later in the day.
Yates said to be sure to be aware of mindless eating. It is important to eat throughout the day, but be sure these snacks are intentional and healthy.