1. Get into a routine.
In high school, you had a routine down to the second. You might've played sports which had you on a schedule nearly every day for working out; it's easy to forget this habit in the first year of college. You won't stay in the same shape you did in high school if you don't work for it in college. Make time to go to the gym and condition at least two or three times a week. Plan a time in your calendar and set an alarm for 15 minutes before reminding you to go.
2. Find a workout partner.
Whether it's your roommate, your best friend, your RA, or a random person down the hall, grab a buddy and encourage each other to go to the gym. Working out is a lot easier and more fun when you have a buddy, and seeing them sweat will motivate you to keep pushing on. Also, you can be their motivation on the days when they aren't feeling it! Win-win situation.
3. Stay hydrated.
I'm sure I'm not the first person to tell you this, but keep the water flowing. Scientists have proven that drinking lots of water boosts your metabolism. In the heat of college, we often confuse hunger with boredom. Next time you're walking down the isle looking for a snack and nothing sounds good, drink some water. Wait 15 minutes and normally you will find that water satisfied your rumbling tummy.
4. Stick to one plate.
The key to successfully eating buffet style is not getting four plates. It's actually downsizing to one. Overeating is a key problem in gaining the Freshman 15, and the best way to approach it is to target the root problem head-on: portion size. You don't need a full plate of mac and cheese with the two leaves of lettuce you call a salad on the side. You need a decent-sized salad, a nice serving of mac and cheese, and whatever else you want. Normally, I take whatever my eyes are thinking I want and cut that portion size in half. When I don't do this, I end up feeling horrible after I'm finished eating. Adjust portion size and cut it down to one plate.
5. Avoid desserts after every meal.
The is huge. HUGE. This is what got me in trouble. seeing the M&M chocolate chip cookies calling my name all warm and gooey. Skip the sweets at breakfast, lunch, and dinner. Yes you heard me, breakfast. Put down the donut and try a bagel. You'll be surprised at how filling bagels are. Don't eat cookies and cake at every meal, use it as a treat every once in a while to reward yourself. You'll thank yourself later when it tastes delicious on that bad hair day when you really need it.
6. Count your calories.
There are so many apps on Android and iPhone platforms that you can download to count your calories. Some are My Fitness Pal, Lose It!, and Calorie Counter. It's surprising how fast calories add up and you'll be shocked when you realize how many you've been taking in, compared to how many you should be taking in. Also, you could get a Fitbit! I just recently got one, and I am obsessed. Along with telling me how many steps I've traveled and showing my heart rate, it has the option of tracking what foods you've eaten throughout the day. It's a very helpful and useful tool in order to keep you on track. Find your favorite app and use it!
7. Walk to class.
Take the scenic route. Leave a few minutes early so you can stroll slow. Don't be lazy and take the bus to the end of the street; enjoy the beautiful day and enjoy the hustle and bustle of people scrambling to get to class behind you. Use the bus as a reward after leg day.
8. Go to bed at a reasonable hour.
Contrary to popular belief, college does not have to mean staying up until 3 a.m. every night eating pizza and ramen. Not if you have anything to say about it. When you stay up that late, your body is going to want to eat another meal, and you'll find yourself reaching for the Cheez-Its way too often. Avoid this by getting to bed at a reasonable time. Try brushing your teeth early so that you don't want to eat more. It'll help, believe me.
9. Practice self-control.
You are in charge of your own body. No one is shoving the ramen and cookies down your throat. Get into the habit of saying no to late-night snacks and dessert every meal as I said before. Take control of the situation and tell yourself that you don't need it. Getting into this habit early will help you later on in the year. We obviously all slip up at times, but don't make it a regular act.
10. Join an intramural, club, or fun form of exercise.
In college, the possibilities are endless. Get a bunch of your buddies together and make an intramural team. It can be as serious or as fun as you want it to be. This way, you can also keep up with those sick b-ball skills you had in high school. Join the running club if you like to run. Or even if you don’t like to run. You’ll meet people who will push you to keep going. Specifically at Purdue, we have this awesome workout pass called Group X, which you can buy at the beginning of the semester and it will let you into all sorts of classes. Some examples include Zumba, cycling, yoga, and water fitness.
11. Find outlets other than food for relieving stress.
It’s easy to turn to comfort food when you are stressed. Find a different outlet. Go on a walk when you need a break from the homework and forget about all the troubles you’re having. Go for a run. Sit in a tree. Draw. Do whatever will get your mind off it. When you eat when you are stressed, you often don’t watch your portion size, which is one of the biggest problems with gaining weight.
12. Avoid high-sodium foods late at night.
Ramen, pizza rolls, Easy-Mac, you name it, you'll probably eat it. Eating loads of sodium is never good for you because sodium makes you retain water, causing you to bloat. Avoid high-sodium foods late at night. Enjoy them in moderation. If not, you'll gain weight faster than I can snap my fingers.
13. Ditch the alcohol.
It's college. It's gonna happen. Some people go overboard though and gain so much weight from all the calories they drink during parties. Be careful about how many calories you intake, because you may consume an entire day's worth of calories in one night of drinking. Go out and have fun with your friends, but don't let the semester become bender after bender.
14. Have small snacks throughout the day so you don't pig out at night.
It is proven to be better to eat small, healthy snacks every two or three hours throughout the day, rather than to eat two or three huge meals to the point where your pants are about to burst. Pack snacks in your backpack such as granola bars, nuts, or some fruit. This will help you stay full and energized throughout the day and you won't overeat when it comes to dinner time.
15. Take two or three points from this and practice them. When you master them, take a couple of more. Get up, get active, eat healthy, and respect your body. You'll be thankful when you don't have to look in the mirror and be disappointed. I had to work all summer to get to the shape that I am happy in, and I am determined and motivated to stay in the best shape that I can. Find your motivation, and don't stop pushing on. Beat the Freshman 15 before it beats you.
