Although college is a pivotal moment in a young adult’s life, it can lead to a decline in healthy eating habits and physical activity. The so-called “freshman 15″ weight gain of typical college students is usually due to a decrease in activity, an increase in unhealthy food choices and frequent binge drinking. Even college students who don’t indulge in partying typically face a large buffet or “meal ticket” cafeteria portions that are bigger than their previously healthy sizes.
Prioritize Healthy Habits
While it seems a rite of passage to enjoy the freedom that college brings, it is not an excuse let a healthy lifestyle fall by the wayside. Now is the time to establish and maintain healthy habits, because doing this becomes more difficult later in life. A healthy lifestyle will also help your grade-point average. If you don’t have a good eating regimen or exercise plan as a student, then you will not perform optimally when studying and taking tests.
Watch Group Eating
You may forget to make wise food choices when you’re eating with a large group of friends while studying or celebrating or just hanging out. If you eat with friends in the cafeteria, start reducing the portions of food per meal (don’t go back for seconds) and choose healthier items.
Make Better Choices
Try to fill 80 percent of your plate with fresh food that is recognizable and not covered in a creamy sauce, butter or gravy. Choose mixed green salads, grilled chicken, grilled vegetables, fresh fruit, hard-boiled eggs or whole-grain cereals with skim milk. If you tend to eat large portions of pizza, fast food or Chinese take-out while studying late for exams, try to make healthier decisions by choosing a vegetarian pizza or brown rice and grilled vegetables instead. Allow yourself an occasional food that you really like, such as cookies or chocolate cake, so you don’t feel deprived.
Rethink Portion Sizes
Portion sizes can become distorted when you live and eat with roommates or friends in a collegiate setting. Try to establish a rule to eat only fist-size portions of food and waiting before eating more. Just one or two slices of pizza or a small portion of French fries is all you need to feel satisfied and not stuffed.
Curb Your Drinking
Another source of weight gain for students is the sudden availability and abundance of alcohol, the consumption of which can turn into hundreds of liquid calories per week. If you choose to drink alcohol, try to limit drinking to one or two days per week and choose low-calorie options like alcohols with clear soda, light beer or wine. On the days you choose not to drink, opt for ginger ale or fruit juice mixed with sparkling water.
Manage Your Stress
Stress is a huge problem for students because of busy schedules, papers, exams and other pressures. Try to set aside five minutes a day of relaxation (reading books for pleasure, yoga or watching a movie), because studies have shown that high stress levels of stress contribute to weight gain, especially around the midsection. Take some time to relax each day and alleviate stress.
Exercise Regularly
Exercise is important to keep yourself in shape during college – so try to join a club or school sports team, which will promote physical activity. If you prefer to exercise on your own, then start reserving 30 minutes per day for the gym, walking the campus, or working out in your dorm room. Every movement counts, so stroll around the campus, walk to classes and take the stairs in each building. Create your own healthy college experience by making healthy choices at every opportunity. If you do, you’ll successfully avoid the “Freshman 15″ weight gain.