For most college students, class is already back in session. For freshman students, the start of a new semester can be exciting, scary, and can add some stress and anxiety to life. One of the most common concerns I hear is "I'm afraid to gain the 'freshman 15'". Once you start venturing out on your own in your new adult life, sometimes overindulging and eating out happens. There's ways you can keep the pounds at bay and still enjoy a beer and a pizza!
1. Eat Breakfast.
In our world, there are always new scientific studies that go against previous studies. Recently it's been discovered that eating breakfast doesn't really make that much of a difference, but for college students I'm sticking to the "eat like a king in the morning" plan.
While early morning's can force you to rush around getting ready it's important not to skip breakfast, it's your brain fuel! Not only will help with concentration, you'll also keep away the embarrassing tummy grumbles in a silent class; plus it can help prevent a binge later on in the day. The way to beat the clock in the morning? Make your breakfast ahead of time!
2. Stock Up On Healthy Snacks.
Mini fridges are great for students living in dorms, I'd actually consider it a must have. Keep your fridge stocked with foods like fresh fruits and veggies! Also keep plenty of granola bars, trail mixes, and other healthy snacks readily available and pre-packaged or separated for an easy right portion grab! This is just one more way to keep yourself from binging on unhealthy alternatives that campus's seem to have readily available.
Quick Tip: Pack a healthy snack in your bag that way you can munch on it throughout the class day!
3. Alcohol Reality.
It's college, we all know that there are parties. Just keep in mind that the average beer is around 150 calories (or more). Drink about five or six and you're quickly approaching your daily calorie intake; plus alcohol doesn't have any nutritional values so those are calories wasted (no pun intended). Tack on the typical late night drunken munch bingo and you have the perfect combo for weight gain. Keep in mind the effects a night of drinking has on the following day, some hangovers last for 24 hours (sometimes more!). With a hangover, you'll probably be skipping your workout.
The reality is a large number of college students go and party and have the "college experience", and I'm not telling you to just give it up - that would be unrealistic. A great way to combat the inevitable weight gain that comes with alcohol would be planning ahead. If you know you're heading out for a night of drinking, add some extra fitness time to your schedule in the days before, or keep track of the amount you're drinking. Avoiding sugary cocktails can also help cut your calories.
Here's a list of Low-Calorie Beers and other low calorie alcoholic beverages!
4. Don't Eat Less To Drink More.
Don't cut your daily food calories down just because you plan on drinking later. Drinking on an empty stomach quickens the effect alcohol has on you and that rapid effect drops your blood sugar and can trigger ravenous hunger. Just remember, drinking clouds judgment and that includes wise food decisions. It's more common that someone whose slightly intoxicated reaches for fries instead of fruit.
5. Get A Fit Buddy!
Some of us are our own motivators, nothing wrong with that, but sometimes it helps having a workout buddy. A fitness buddy can help remind you of your fitness goals and can help keep you in check. Whether it's a roommate, classmate, or boyfriend/girlfriend, finding someone who follows a similar schedule as you can be helpful.
You chances of sticking to your fitness plans are dramatically increased if you have a partner beside you. With a fitness buddy the workout time seems to fly by, you'll be less likely to cancel a trip to the gym, and you can give each other encouragement!
6. Diets
Healthy living shouldn't include the work "diet", it's easier to think of it as a new lifestyle. Sure diets can cause you to loose weight fairly quickly, but that doesn't mean you'll be keeping those pounds off forever. Often diets cause you to loose weight and then gain back twice as much. As a fellow "yo-yo dieter" for years, I promise the quick fix isn't worth it.
Just don't go for quick fixes like the 'military diet'. Instead stick to a meal plan that meets your needs and keeps you on the right track to healthy. And like I said, don't think of it as just another 'diet', think of it as a lifestyle change - it seriously makes healthy eating seem like less of task.
7. Drink Water
Get to drinking! Your body needs water to keep it running properly. Water is actually necessary in order for your body to process calories, and even the slightest dehydration can slow your metabolism. Eating fresh fruits and veggies can help as well, since they already contain some water; especially watermelon.
It's a smart idea to purchase a (safe) reusable water bottle that you can carry and refill throughout the day. Drinking water not only keeps you from experiencing other side effects of hydration like headaches and fatigue, but can also help you feel fuller faster. Try drinking a full glass (8oz.) of water before eating a meal or snack to help with metabolism, digestion, and of course overeating.
8. You Can Eat Pizza, But…
It's perfectly okay to go our every now and then and grab a slice of pizza, but make sure you're also ordering a salad and eat the salad first. Eating the salad (along with all that water stuff we just talked about) before the pizza will help fill you up, that way you're keeping yourself to one slice.
In our world, there are always new scientific studies that go against previous studies. Recently it's been discovered that eating breakfast doesn't really make that much of a difference, but for college students I'm sticking to the "eat like a king in the morning" plan.
While early morning's can force you to rush around getting ready it's important not to skip breakfast, it's your brain fuel! Not only will help with concentration, you'll also keep away the embarrassing tummy grumbles in a silent class; plus it can help prevent a binge later on in the day. The way to beat the clock in the morning? Make your breakfast ahead of time!
2. Stock Up On Healthy Snacks.
Mini fridges are great for students living in dorms, I'd actually consider it a must have. Keep your fridge stocked with foods like fresh fruits and veggies! Also keep plenty of granola bars, trail mixes, and other healthy snacks readily available and pre-packaged or separated for an easy right portion grab! This is just one more way to keep yourself from binging on unhealthy alternatives that campus's seem to have readily available.
Quick Tip: Pack a healthy snack in your bag that way you can munch on it throughout the class day!
3. Alcohol Reality.
It's college, we all know that there are parties. Just keep in mind that the average beer is around 150 calories (or more). Drink about five or six and you're quickly approaching your daily calorie intake; plus alcohol doesn't have any nutritional values so those are calories wasted (no pun intended). Tack on the typical late night drunken munch bingo and you have the perfect combo for weight gain. Keep in mind the effects a night of drinking has on the following day, some hangovers last for 24 hours (sometimes more!). With a hangover, you'll probably be skipping your workout.
The reality is a large number of college students go and party and have the "college experience", and I'm not telling you to just give it up - that would be unrealistic. A great way to combat the inevitable weight gain that comes with alcohol would be planning ahead. If you know you're heading out for a night of drinking, add some extra fitness time to your schedule in the days before, or keep track of the amount you're drinking. Avoiding sugary cocktails can also help cut your calories.
Here's a list of Low-Calorie Beers and other low calorie alcoholic beverages!
4. Don't Eat Less To Drink More.
Don't cut your daily food calories down just because you plan on drinking later. Drinking on an empty stomach quickens the effect alcohol has on you and that rapid effect drops your blood sugar and can trigger ravenous hunger. Just remember, drinking clouds judgment and that includes wise food decisions. It's more common that someone whose slightly intoxicated reaches for fries instead of fruit.
5. Get A Fit Buddy!
Some of us are our own motivators, nothing wrong with that, but sometimes it helps having a workout buddy. A fitness buddy can help remind you of your fitness goals and can help keep you in check. Whether it's a roommate, classmate, or boyfriend/girlfriend, finding someone who follows a similar schedule as you can be helpful.
You chances of sticking to your fitness plans are dramatically increased if you have a partner beside you. With a fitness buddy the workout time seems to fly by, you'll be less likely to cancel a trip to the gym, and you can give each other encouragement!
6. Diets
Healthy living shouldn't include the work "diet", it's easier to think of it as a new lifestyle. Sure diets can cause you to loose weight fairly quickly, but that doesn't mean you'll be keeping those pounds off forever. Often diets cause you to loose weight and then gain back twice as much. As a fellow "yo-yo dieter" for years, I promise the quick fix isn't worth it.
Just don't go for quick fixes like the 'military diet'. Instead stick to a meal plan that meets your needs and keeps you on the right track to healthy. And like I said, don't think of it as just another 'diet', think of it as a lifestyle change - it seriously makes healthy eating seem like less of task.
7. Drink Water
Get to drinking! Your body needs water to keep it running properly. Water is actually necessary in order for your body to process calories, and even the slightest dehydration can slow your metabolism. Eating fresh fruits and veggies can help as well, since they already contain some water; especially watermelon.
It's a smart idea to purchase a (safe) reusable water bottle that you can carry and refill throughout the day. Drinking water not only keeps you from experiencing other side effects of hydration like headaches and fatigue, but can also help you feel fuller faster. Try drinking a full glass (8oz.) of water before eating a meal or snack to help with metabolism, digestion, and of course overeating.
8. You Can Eat Pizza, But…
It's perfectly okay to go our every now and then and grab a slice of pizza, but make sure you're also ordering a salad and eat the salad first. Eating the salad (along with all that water stuff we just talked about) before the pizza will help fill you up, that way you're keeping yourself to one slice.
Massive loads of homework and late night study groups and hanging with new friends can easily cut into the amount of sleep your body needs each night - but only if you let it. A disturbed sleep pattern can lead you into a vicious cycle of weight gain.
When you're tired you're more likely to eat and drink unhealthy junk in order to keep your energy levels up, plus you're tired you aren't going to want to exercise. Lack of sleep also disrupts hormones which can cause a further imbalance in your body, making it easier to gain weight. Try getting 7&1/2 hours of sleep each night.
10. Your Best Sleep
Stick to the 6-8 hours of solid sleep at night. This also means avoiding naps during the day (as if you have time for that). Sleeping for 9+ hours a night can also lead to weight gain (geez, what doesn't?). To get the best sleep avoid exercising, watching TV, listening to loud music or staring at your phone or laptop screens before bed. It's incredibly hard to break the habit, but the light of the screens mimic daylight and convinces your brain that it's not time for rest. It can also suppress your production of the brain chemical melatonin, which also aids you in sleep.
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