New year, fitter you: The best ways to exercise for international students

As you enter 2023 with resolutions to keep fit, the question of “How to exercise to lose weight?” must be on your mind. 

Staying in shape and healthy while studying abroad is no easy task.

With so much going on, from assignments to making new friends, it is hard to work out often.

This is especially true when studying in a country with so much good food. 

Gaining weight as a student is so common among students that there’s a term for it.

In the UK and Australia, it is called the “Freshman Five,” referring to the five kilogrammes that first-year students often gain.

In the US, where they do not use the metric system, this is known as the “Freshman 15.”

University life can get hectic, and balancing being a student while wanting to keep fit doesn’t always work out.

While you’re tied up with classes, your health is just as important.

It is time to stop putting it off by adopting a more active lifestyle.

The first step is to move more.

Next, try to create a workout routine.

Even if it is just for 30 minutes a day, it can boost your confidence, mood, stress levels and overall health. 

Think you need to join a gym to achieve this? Think again.

There are cheaper ways to exercise aside from gyms, which can be pricey, even those on campus. 

Here are some habits you can adopt to stay in shape at a cheaper price.  

How to exercise to lose weight: The best and cheapest ways for international students: 

Walking or cycling 

Instead of taking the bus or train to your lectures, why not cycle or walk?

This is a great way to fit cardio into your busy schedule while exploring your new city or town. 

Use workout videos 

Since joining the gym can be quite pricey, why not bring the gym to your home?

There are many workout videos on YouTube for you to follow.

The best part? Thry are free.

Through this, you can also try different workout routines every day. 

Find a workout buddy 

Having someone to work out with makes the whole process a lot more fun.

Being alone in a new city can be scary so grab a friend for your walks or runs.

They can also provide you with the motivation you need to push harder.  

Pick up a new sport 

Many universities have excellent sports programmes.

Getting involved lets you keep fit while picking up a new sport.

Plus, it’s a great way to socialise and make new friends while you are abroad. 

How to lose face fat

We all hope to lose some face fat, hoping that it will make us look betyer.

But losing weight on a specific body part isn’t as easy as it sounds. 

That’s not how our body work.

However, there are a few steps you can take to look like you’ve lost face fat.

These can give the illusion of higher cheekbones and more chiselled jawlines.

And it doesn’t involve spending money on slimming devices and invasive services. 

Facial exercises

Some exercises can help strengthen your facial muscles and reduce facial fat.

These include clenching your teeth while smiling for a few seconds.

Or pouting while moving your lips back and forth.

Blowing in air and moving it from cheek to cheek also helps to reduce face fat. 

But to get any results, you must do these consistently over a period of time. 

Add cardio to your routine

Losing fat overall is proven to be one of the best ways to reduce face fat.

Add low, moderate or high-intensity cardio exercises into your schedule.

Do these at least twice a week to help burn more fat. 

Reduce salt

When trying to reduce facial fat, you should stick to a diet that is low in salt.

Salt makes the body retain water which leads to swelling and puffiness. 

A study by CDC found that Americans ate more than 3,400 mg of sodium daily.

This exceeds the recommended amount by the Dietary Guidelines for Americans. 

Reducing your salt intake can help to slim down the appearance of your face.

So say goodbye to processed foods and try swapping them out with fresh meals.

Instead of salt, you can add herbs to add flavour, if need be. 

How to lose thigh fat 

Similar to the face, it is difficult to target just one body part.

Slimming down, in general, is what wkll lead to the loss of fat in specific parts. 

There are some exercises and routines you can follow to achieve your leg goals.

These include squats, lunges and deadlifts.

Doing these at least twice a week burn calories and strengthen your muscles.

The result? Slimmer, more toned legs. 

How to walk for weight loss 

Based on CDC’s findings, walking is one of the simplest ways to burn calories.

On average, a person should walk at least 10,000 steps a day.

But if you are walking to lose weight, you should increase your daily steps.

A 154-pounds person burns 280 calories when walking at 3.5 miles per hour.

Walking at a more vigorous pace of 4.5 miles per hour burns 460 calories

Not only is walking an easy workout it is also one of the cheapest ways to lose weight.

All you need is a pair of shoes, and you are good to go.

Long and brisk walks will give you the best results.  

Inactivity has been linked to increased risks to obesity and heart disease.

To avoid this, make walking part of your daily routine to avoid this.

To track your steps, download fitness apps like MyFitnessPal or Strava.