The freshman 15. Ugh. That dreaded college experience. When Dr. Jacque Dunegan was in school it was the ‘freshman 5’ but now that there’s a McDonalds and a Starbucks IN your dorm building, it’s no surprise that the figure has skyrocketed. In fact, some physiologists believe it’s actually closer to a 25 pound gain. This term refers to the number of pounds female college freshmen gain on average in the course of their first year. This can happen to anyone, male or female, but is most commonly associated with girls. Between stress eating, social events, and unhealthy but accessible dining hall food, the odds of gaining fat weight in college are high.
So what can you do to counteract the cafeteria food and sleepless nights all college students inevitably face? The solutions are simple, adding up to living a healthy lifestyle. As easy as that seems, it can be a challenge to find motivation when your parents aren’t around to force feed you vegetables or drag you away from the computer and into the sun. Basically, healthy eating + exercise + stress management = a happier, healthier you. Here are a couple of our favorite tips to keep those pesky pounds away and help you feel like you can rule the world.
- Snack! Munching on healthy foods every couple of hours will help you resist heaping your plate full of junk food later on. You won’t be as desperately hungry when you finally get to the cafeteria, and this will help you avoid overeating. Go for natural foods when you snack: fresh fruits, nuts, protein bars, etc. And if you must, a cup or two of black coffee or unsweetened green tea. (Sorry, Venti Mocha Frappuccino, you don’t count.) Try to pack in as much nutrition as you can, and focus on the quality of what you eat over the quantity.
- Get up and dance! Or just move around. Dr. Dunegan says, “Movement is the key to longevity.” Even small changes like walking or biking instead of driving and taking stairs instead of the elevator make a difference. It’s not always easy to fit a workout into your schedule, but try to make use of the campus gym a couple times a week. You’ll thank yourself later. If you need help motivating yourself, grab a workout buddy and hold each other accountable. You’ll encourage each other and make exercise something to look forward to. Look up workouts that fit your lifestyle. Try movie/TV show workouts if you spend lots of time on Netflix. You get to watch your show and don’t have to feel guilty about being a couch potato.
- DRINK WATER. Just do it. Don’t forget. Don’t put it off. Being dehydrated is no fun. Set reminders on your phone, have someone hold you accountable, carry a reusable water bottle with you to class. Do whatever it takes to get that stuff in you.
- Don’t eat for the sake of eating. If you’ve eaten recently or just aren’t hungry, don’t force yourself to eat again just because your friends are meeting in the dining hall. Opt for fresh fruit or a cup of coffee, but don’t eat a whole meal if you don’t need or want it. And don’t go rooting around your dorm for snacks just because you’re bored.
- It’s okay to treat yourself to a cookie or fast food fries. You don’t have to cut them out entirely, just limit your portion size. Eating your favorite foods in moderation is going to be way easier and healthier for you than trying to cut them out entirely only to binge when nobody’s looking. Just don’t make it an every-day habit.
- Say “NO” to drugs and alcohol. Forming bad habits this early in your life won’t do you any favors. It’s very easy to let addiction take over and choke out everything else. Sure, it’s fun to go out with friends, but drinking your calories is one of the quickest ways to gain weight and lose control of your life. If you can’t forego the party scene, be safe and make healthy choices that won’t get you in trouble down the line.
- Manage stress the healthy way. College can be rough. But you got this! Take time to be still and live in the moment. Keep your problems in perspective. The best way to do this is to reach out to others. Get involved in a community service program, make a new friend, help someone who is struggling, be nice to people. Take care of yourself by sleeping and eating well. College is your chance to make yourself into who you want to be. Believe in your dreams. Pursue them boldly and fearlessly. And have fun along the way!