Before you even knew which college you would eventually attend, magazines, newspapers, family, and friends were warning you about that daunting “freshmen fifteen.” What characterizes this national phenomenon is the transition, not only to a new schedule and place, but also to a new lifestyle. The transition from paper bag lunches and home cooked meals, to cafeteria food and dorm room treats, can often be hard for many college students, resulting in significant weight gain. To help avoid the notorious “freshmen fifteen,” here are a few easy tips you can implement to make your college years the healthiest years.
Don’t: Skip breakfast
In order to salvage that extra five minutes of sleep, students often skip breakfast, famously known as “the most important meal of the day.” In order to get yout metabolism started for the day, it’s important to get in a proper meal in the morning consisting ideally of some protein and whole grains. Also, people often think skipping breakfast is fine considering people generally are not as hungry when they first wake up; however, research has shown that those who skip breakfast generally eat more throughout the day due to severe hunger strikes around lunch time, often leading to either grabbing the closest food (which can be unhealthy), or having a huge lunch and dinner to compensate. In addition, studies have shown that students who eat breakfast are better able to concentrate throughout the day. Some good options for breakfast include oatmeal, yogurt, or whole grain cereal.
Do: Drink Lots of Water
This is one piece of health advice dieticians and doctors unanimously agree upon. Water has been proven time and time again as one of the key ingredients to staying healthy. Keeping properly hydrated not only stabilizes the metabolism, but also allows the body to digest all of the food eaten throughout the day and lubricates joints, helping build muscle and promoting ease of mobility in exercise. The recommended daily intake is approximately eight cups of water. An easy way to get in this amount of water is by carrying a Camelback or a refillable filtered water bottles and filling it up throughout the day at the nearest water fountain or sink.
Do: Rejuvenate your exercise regimen
It’s very easy to get bored of the same exercise routine, resulting in decreased motivation and ultimately a lack of physical activity. Research shows that switching up exercise routines tricks one’s body and prevents weight loss plateau by stopping our bodies from adapting to our routines. So try to switch up your daily exercises and look for fun classes around the city in which to sign up! Fun exercise classes include spinning, Zumba, Kickboxing, Yoga, Parkour, and just walking around exploring the city.
Don’t: Eat before bed
We all know that the ultimate snacking time is while we’re doing our homework or watching TV in bed, but it’s time to nix that habit! Our metabolism slows down as we reach bedtime, therefore causing all the food we eat at night to sit in our stomach and become fat instead of being properly metabolized and converted to usable glucose. Therefore, try to stop eating approximately two hours before bed. If that’s too hard, try just one hour, and slowly work your way up to two. Having this self-control will also prevent you from giving in to those late night slurpee or ice cream run temptations.
Do: Pump up your playlist
We’ve all had that moment on the treadmill or elliptical where we just can’t go anymore. How to fix that? Easy! Download some awesome tunes from iTunes that will pump up any exercise routine. Blasting some of your favorite songs can easily help you overcome those weak moments and keep you moving faster for longer, while still enjoying yourself as you sing along.
Do: Lighten up your salad
It’s very easy to think that salad=healthy. However, when you toss in some fried chicken and Craisins and drench the lettuce in dressing, you could easily be packing on an extra hundred calories. Try to pack in the vegetables first, add lean proteins, and limit sugary-filled toppings. As for dressing, try to have it on the side and dip your fork into it as you take bites of your salad, ensuring dressing in every bite, but significantly reducing your calorie intake.
College is a fantastic time to enjoy your independence and start customizing your own lifestyle, so take this opportunity to make these next few years healthy and happy!