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Shedding Pounds, Acing Grades: Back-to-School Nutrition Tips for Weight Loss Success!

As students prepare to head back to school, it's essential to prioritize not only academic success but also overall health and well-being. For those looking to lose weight or maintain a healthy weight, adopting smart nutrition habits is key to achieving their goals. By making small but impactful changes to their diet, students can set themselves up for success in both their studies and their weight loss journey. Let's explore some practical back-to-school nutrition tips for those looking to shed those extra pounds.

Start with a Balanced Breakfast:

It's often said that breakfast is the most important meal of the day, and this holds true for those trying to lose weight as well. A balanced breakfast that includes protein, fiber, and healthy fats can jumpstart your metabolism and keep you feeling full throughout the morning. Consider options like a vegetable omelet, Greek yogurt with berries and nuts, or oatmeal with sliced fruits.

Pack Healthy Lunches:

Avoid the temptation of school cafeteria food or fast-food options by packing your lunch with nutritious choices. Opt for whole-grain sandwiches with lean protein and plenty of vegetables, or make a colorful salad with a variety of greens, colorful veggies, and a protein source like grilled chicken or chickpeas.

Portion Control:

Be mindful of portion sizes, as overeating, even healthy foods, can hinder weight loss efforts. Use smaller plates and take your time to enjoy your meals, as it takes about 20 minutes for your brain to register that you are full.

Snack Smartly:

Healthy snacks can be an important part of your weight loss journey. Instead of reaching for chips or candy, choose nutrient-rich options like fresh fruit, mixed nuts, yogurt, or raw vegetables with hummus.

Stay Hydrated:

Drinking enough water is crucial for weight loss and overall health. Often, thirst can be mistaken for hunger, leading to unnecessary snacking. Carry a reusable water bottle with you throughout the day and aim to drink at least 8 cups of water daily.

Avoid Sugary Beverages:

Cutting down on sugary drinks like soda, energy drinks, and sweetened juices can significantly reduce your calorie intake. Opt for water, unsweetened herbal teas, or naturally flavored water with fresh fruits.

Plan Ahead:

When your schedule gets busy with classes, extracurricular activities, and homework, it's easy to grab unhealthy snacks or fast food. Plan your meals and snacks in advance, and have healthy options readily available to avoid making impulsive choices.

Be Mindful of Mindless Eating:

Avoid eating while watching TV, using your phone, or studying, as this can lead to mindless overeating. Instead, sit down at a table and focus on your meal without distractions.

Prioritize Sleep:

Adequate sleep is essential for weight loss and overall well-being. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts and promote a healthy metabolism.

Heading back to school provides an opportunity for students to set themselves up for success not only academically but also in achieving their weight loss goals. By incorporating these back-to-school nutrition tips into their daily routine, students can develop healthy habits that will contribute to their overall well-being and weight loss success.

Please schedule a FREE consultation if you would like to learn how we can work together to achieve your health goals!


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

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