It’s that time of year! You are a new college student. Fit, healthy, and still in the best shape of your life. However, little do you know about the opportunities for weight gain that lie ahead. Bottomless food in the cafeteria, fries whenever you want it, an ice-cream machine ready for business, salty snacks during those late-night study sessions, and let us not for get the biggest one of all…. alcohol consumption. College is a time of stress and anxiety for some, which can trigger over eating. Some people eat to help them through their homesickness, anxiety, nerves, sadness, or stress. All of these are ways that students help themselves adapt to their new life. So what can be done, and how can it be controlled?
Meal Plan:
Most colleges offer what they call a “meal plan” which determines how often you will need to go to the cafeteria. When choosing what line to enter, (fries, pasta, vegetables, etc) you have to consider the effects it will have on your body. For example, some people might eat two cookies every day at the end of the day. But, those cookies are 150 calories each. Those calories add up! Just by not eating those two cookies every day, you’re saving yourself 300 calories! Search around for a healthier alternative. Heed the 2/3rds rule! Fill 2/3rds of your plate with whole grains, fruits and vegetables. The fiber will fill you up on fewer calories. Or, grab a smaller plate. It will trick you into thinking you have more food than you do. If all else fails, look over at the main course line, choose small portions of what you would like to eat, and make sure to include a vegetable. Are you still craving something sweet after that? Search out some fruit like a banana or strawberry and drizzle chocolate syrup on it. Or, find a low-calorie cereal that is still very tasty, such as Special K! Here is my suggestion for those of you who have a sweet tooth like me. Something my boyfriend and I started doing in college is saving one day a week where we can eat anything we want. The day we happened to pick is Friday. It gives Friday extra special meaning to us, and gives us something to look forward to every week. Most people don’t know this, but it is GOOD to stray from your diet at least once a week. It gives your body a chance to boost its metabolism!
Liquid Calories:
We all knew it was coming, and it’s practically unavoidable. The consumption of alcohol in college. If you are going to drink, skip mixed drinks which are loaded with calories! Choose light beer, sipping no more than a few. Also, alcohol tends to increase the urge to eat, therefore, do not skimp on any meals during they day time, or drink on an empty stomach. But, “I want to get drunk” you’re thinking. Well, if you are truly not willing to change your lifestyle in order to stay healthy, nothing is going to change. My suggestion is if you’re planning on getting drunk, do not make this an every-single-weekend occurrence. Make it special. Getting drunk every weekend is a good way to pack on the pounds. Alcohol is not the only culprit here. When choosing what to drink in the cafeteria, rather than filling up on sodas, switch to diet soda, water, or even unsweetened ice tea.
Exercise:
You have three classes a day, you have to study, find time to eat, work, hang out with friends and somehow make it to an extra curricular by 7:00. I get it, you are busy. However, any time you find to exercise, is great time. An hour a day of exercise is ideal. But if you are crunched for time, do a mini workout in your dorm room between classes. Look up the insanity workout on youtube, do some crunches, or even get up and go for a jog if you are feeling up to it. Exercising also helps minimize stress, which in turn, will keep you from unnecessary snacking. The fact is, some exercise is a must. Especially if you want to maintain those high school good looks.
Keeping yourself healthy in college can be very challenging. However, if you have the right tools and knowledge about what to do and what not to do, you will be on your way to a great first year.
These are just a few ways to keep yourself from gaining the freshman fifteen in college. In my future articles, I will talk about good exercises, ideal meals, the importance of water, and much more. Check my page every day as I will be updating frequently!
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