It's August. It's hot as hell. You're probably going to sweat out all your extra calories in your dorm room anyway, so go ahead have that ice cream cone. Your body probably needs it to keep from overheating.
I've been there, I made it through my freshman year more fortunately than many. I stepped on the scale before I left for college, and then again over spring break. Only a 2-pound difference. So here are 15 steps to avoid the Freshman 15.
15. The party scene
I know you don't drink. You can't, you're underage. But when you get there or maybe you just happen to be 21 as a freshman, I mean your ID says you're 23, so it's totally legal, right? McLovin?
However, the reality of "drinking your calories" is a completely real thing. Most alcohol contains a significant amount of calories, equal to a Big Mac! The worst part is, after a night of "rowdiness" a workout will do nothing. The chemicals in alcohol aren't truly out of your system for a while and limit your ability to build muscle and lose fat. Keep it classy, have a casual night out with a few drinks, not an aggressive evening that leaves you feeling awful the next day. Its incredibly hard on your metabolism.
14. Don't drink your meals
Alcohol once again. Don't skip a meal so that you can drink more later. A) It's not safe, because the alcohol will enter your bloodstream faster since it's not being slowed down by anything in your stomach. B) It triggers your hunger. You just slammed a few drinks on an empty stomach. Damn does a cheeseburger sound delicious. Maybe a pizza? Your inhibitions are lowered, you're hungry. This is going to hurt the scale and your wallet. Pizza for everyone! Because you're just so nice.
13. Snacks
Snack are actually a good thing. They keep your body moving and digesting food, so you metabolism never really stops. Eat six to seven small meals every day instead of the big three meals. I'm not saying eat an entire bag of Doritos in a day, which don't get me wrong, it happens on occasion. But think about putting all your food in a smaller dish; that way it looks like more food, and will help you portion what you eat.
12. Don't follow the fad diets
"Juicing" or "cleansing" or the "14-day" diets are designed to help you lose X number of pounds in a short period of time. Often they hurt more than they help. They can be unhealthy and if you don't keep up the habits of healthy eating and exercising, you'll typically gain the weight right back.
11. Drink water
Duh. I know. Simple. But many people don't drink enough water and they feel hungry throughout the day. Most of the time when you feel thirsty, it's too late, you're already dehydrated. Hunger is our body playing a trick on us. When you're hungry, drink a large glass of water, wait five minutes and then see if you're still hungry.
10. Fill up before you eat
Wait, what? Drink that glass of water before your meals and your stomach will think it's full sooner. Helping you eat less. Even more enthusiastic? Eat a salad with a lite- or non-cream-based dressing before your main meal to help your stomach fill up as well.
9. Sharing is not just for preschoolers
Sharing is caring; spend less on food and eat less if you share that late-night pizza. Simple, but effective. Go for the medium instead of the large, and leftovers are always a good thing!
8. Use what your student fees pay for
Often when we leave college we realize how awesome it was to be within walking distance of a fitness/wellness center that almost constantly has group exercise or intramurals scheduled. Get into a habit of doing a sport each semester or participating in a class once a week. Most classes will last an hour and you're suffering with other people, and there's even someone in there who will make you do the exercise. It helps if you're not very self motivated like me.
7. Sleeping Beauty
Studies have shown that the best amount of rest is between six and eight hours. Sleeping less than five or more than 10 consistently can increase your chance of weight gain by 21 percent! So stick to those hours, and at least have your phone on vibrate so your friends' drunk texts don't wake you up at 3 a.m.
Set one alarm and stick to it rather than hitting the snooze button eight times. It will become easier to wake up if you're on a consistent schedule and your body will wake you up just before your alarm. Hitting the snooze button might feel good when you pulled an all-nighter before that test, but your brain will start to think that the alarm no longer means it's time to get your a$$ out of bed.
6. Moderation is a good thing
You can have a slice of cake, you can drink that beer, you can eat that corn dog. It's the binges that destroy any healthy lifestyle. Once you lose your good streak, it's hard to get back on track. Trust me.
5. Be active
You're in college; that means your whole world is now within walking or biking distance. It's pretty great and saves you gas money, with the added benefit of being healthy. Walk, bike or roller-blade to class; that way you're moving, you're saving money on gas and not to mention those pesky parking tickets.
4. Multi-tasking with food is a no-go
This goes along with not eating too fast. Don't distract yourself. When you aren't thinking about what or how you're eating, you typically overeat. Oh, there goes that brand new box of Wheat Thins.
3. Get into a routine
Developing a routine where you build workouts or exercise into your schedule is helpful. It makes it so there is a set block of time when you know you're supposed to be at the gym. You don't have to think about it after a while, and when it's a part of your routine you will feel strange if you don't exercise. Develop those routines early on, that way you don't miss the time that you used to spend binge watching Netflix.
2. I like my coffee black, like my soul
Drink your coffee black, you'd be shocked at how many calories are in creamers, and of course, sugar. If you don't like coffee, most dining centers will have tea as well. It also helps your digestion if you drink something warm with your mea -- it gives your stomach a kick start. For example have you ever tried to wash dishes with cold water? It's a lot easier with hot water, right? That's because the hot water helps dissolve whatever is on the dishes, and works well with the soap. Drinking tea, coffee or even just hot water works the same way.
1. Find a buddy
Using the buddy system isn't just great for when you go out and need to make sure you both get home safe and sound. Its also way easier to wake up to workout when you know someone is standing outside your door waiting on you. They also offer a little competition at the gym, even if you don't see it; you will almost always work as hard as your workout partner.
Staying in shape in college is hard, especially if you were a high school athlete and are not participating in college sports. Find what works for you. Set goals, get into a routine.
Good luck!
