We wake up early to attend virtual classes. We write theses and other papers for different subjects. We scramble to make time for other responsibilities. We stay up late at night to study for exams.
College students are, indeed, among the busiest creatures in this world. Not to mention, some are even working part-time jobs to support themselves. But with all these in the picture comes the question, “Are you still taking care of yourself?”.
Students! I know you’re busy learning and preparing to get that diploma. But let me remind you that just like your education, good health is also an investment for your future. Let’s start breaking those unhealthy habits now.
"I know you’re busy learning and preparing to get that diploma. But let me remind you that just like your education, good health is also an investment for your future."
We’ve already heard plenty of the different diet plans such as the Ketogenic diet, Dukan diet, Paleo diet, Vegan diet, Mediterranean diet, and all others that this kind-of-creepily-Panoptic algorithm on social media has recommended after searching anything about the word “diet.”
While most people are worried about dieting, it is not the priority of college students who barely have enough time to rest and gain complete hours of sleep. Some may also reason that they don’t need to diet since they are not overweight. However, optimum health is not just about maintaining a proper weight or physique. Most importantly, it is about choosing the correct food with the right amount of nutrients that would keep the body healthy.
What’s Calorie Deficit?
Calorie deficit, according to Medical News Today, is a diet plan that involves consuming calories that are less than the amount you need to burn daily. Our bodies burn a certain number of calories in order to perform its function properly.
The required calorie intake varies for everyone as it is based on sex, age, physical activity level, height, weight, and body composition, as stated in the same article from Medical News Today. You can calculate your daily calorie needs by using an online calculator available on different websites online.
Benefits of Calorie Deficit
To encourage you even more, here are five benefits that a calorie deficit diet can offer:
1. All foods are allowed
Free yourselves from worries of not being able to eat your favorite foods during a diet. Yes, it is okay, and it is possible with a deficit in calorie intake.
As the Center for Disease Control and Prevention (CDC) mentioned, eating fewer calories does not mean you’ll have to eat less food. However, eating in moderation and within your calorie budget is necessary. Overeating is a big NO.
Amiel Laspiñas, who has been dieting for eight months now, expresses his satisfaction with the calorie deficit method. He said, “I was able to have a good relationship with food. I can still eat anything in moderation without feeling guilty after.”
Another person who also diets through a calorie deficit for more than three months is Ron Inigo De vera Lagahit. He narrated that out of all diet plans he tried, this worked well for him. “I liked calorie deficit because I was still able to eat anything that I want as long as it’s within my budget,” he stated.
2. Forms a healthy habit
A diet plan should be maintained to be successful. It is not a one-time big-time plan that you would only commit to for a short period of time. Remember that our goal is for you to have a healthy life while in college.
Monitoring what you eat every day can help you stay on track. An article from Michigan State University stated that “Tracking your food intake will give you insight into many aspects of your eating habits.” Moreover, you will be aware of the calorie content of foods and learn which of them will help you stay within your calorie budget for the day. For example, choosing vegetables and fruits rather than highly processed foods.
Mobile applications that help track a person’s calorie intake, weight, exercise can now be downloaded for free. Any app you choose will require you to input your sex, age, physical activity level, height, weight, and body composition. Then, it will automatically determine your daily calorie budget. Logging in all the food you ate, your weight, and the exercise you did daily can eventually turn into a healthy habit that you will not regret in the future.
3. Help lose weight
Losing weight is probably one of the biggest reasons why people start a calorie deficit diet. All interviewees for this article stated the same reason: they wanted to lose weight. When asked if calorie deficit is effective, it's a 100% yes for them.
According to FatCalc, a website that provides an online calorie deficit calculator, “When you intake less food energy that your body requires… your body draws on your fat stores to burn the extra energy it needs, resulting in weight loss.”
To make losing weight more attainable and efficient, add exercise. This will not only make you lose more weight but also lose fats and build muscles.
A college student, Camille Cabrera, said that calorie deficit along with strength training helped her reduce her body fat percentage and improve her body composition. After seven months, she shed 12 kilograms.
Maggie Roldan, who partners her calorie deficit diet with a cardio workout in the past and weight lifting now, was also successful in losing weight. In nine months, she lost six kilograms.
Christelieca Padual also combines calorie deficit with a Zumba cardio workout which made her lose nine kilograms after six months.
4. Improves physical health
In relation to losing weight is the improvement of overall physical health. Due to the built manner of tracking and monitoring the food we eat, eating in moderation, and exercising — looking and feeling physically good would not be surprising.
Padual stated that among her reasons for trying calorie deficit is her degrading physical health despite being in her mid-20s. She was diagnosed with stage 1 hypertension.
Lagahit is also concerned about his physical health as he stated that it is in his family's genes to have cardiovascular diseases at a young age.
Due to calorie deficit and exercise, Lagahit lost 19 kilograms within more than three months. Padual, who also lost weight, stated that her blood pressure is improving.
Furthermore, a study about calorie restriction and fasting found that people who tried calorie restriction “had reduced risk factors (lower blood pressure and lower cholesterol) for age-related diseases such as diabetes, heart disease, and stroke. They also showed decreases in some inflammatory factors and thyroid hormones.”
5. Improves mental health
Mental health is also affected when you do a calorie deficit diet. The changes in your body can affect people's views and perceptions of themselves and their lives.
Several effects on their mental well-being have been mentioned by those who use the calorie counting method. Cabrera said that she has become more confident in wearing girly clothes now than before. Padual was able to lessen anxiety. Roldan stated that she was able to love and take care of herself more.
In addition, “caloric restriction increases longevity, memory, quality of life and reduces risk factors for neurodegenerative and psychiatric diseases including depression.” This is stated in an article on the effect of caloric restriction on depression.
When asked if he would recommend calorie deficit to college students, Laspiñas said, “Yes. Be the best version of yourself. Invest in your body while investing in studies.”
A calorie deficit diet involves a variety of benefits for students and non-students as well. However, it is worth noting that the best/correct diet depends on a person’s body and composition, and the result is linked to one’s discipline and determination.
"It is worth noting that the best/correct diet depends on a person’s body and composition, and the result is linked to one’s discipline and determination."
Nonetheless, simply minding what and how much you eat makes a difference.
Let me reiterate, good health is also an investment.
Graphics by: Sofia Vinuya
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