Making the transition to college life from home is enormous and difficult for many students. The stress of a new environment paired with the endless array of unhealthy temptations can make it difficult for newcomers to keep fit. However despite popular belief, the amount of time spent in the gym isn’t the main factor when it comes to avoiding weight gain. After all, you can’t outrun a bad diet. Here are a few tips to help keep the pounds at bay this semester.
Avoid Skipping Meals.
In the same way you should avoid going food shopping when you are hungry, you should also avoid going to the all-you-can-eat dining hall starving. Carry healthy snacks in your bag to prevent going long stretches of time without eating to escape that ravenous, eat-anything-in-sight feeling. “If you are incorporating small healthy snacks throughout the day, you are more likely to make smarter choices at meal time,” says campus nutritionist Emily Ferencik. “These snacks can also help you to avoid overeating, and keep up your metabolism and energy levels throughout the day.”
Sleep, Please!
Late night study sessions or social events preceding an early morning are bound to happen from time to time, but if you make it a habit, your body and mind will pay the price. Beyond the drained, unfocused feeling, sleep deprivation alters the hormonal balance of leptin and ghrelin. Since these hormones are responsible for regulating hunger and satiety, lack of sleep may lead to weight gain. According to Dr. Richard J. Ordway, MD a poor sleeping schedule can also trigger poor food choices. Sleep affects the function of the prefrontal cortex, the part of the brain that deals with processing inhibitions. By not getting a sufficient amount of sleep, not only are you, but you’re also more likely to give into junk food temptations.
Minimize Empty Calories.
Unlike fruits and vegetables that are low in calories and packed with vitamins and nutrients, empty calorie foods are virtually devoid of nutrition but pack in lots of calories. This includes processed, snack type foods, soda, and alcohol. “Many students forget that alcohol has calories,” says Ferencik. “Most people consume mixed drinks, which not only have the calories from alcohol, but also the calories from the added sugar mixers and soda components.” Be especially mindful of your beverage intake, and try your best to avoid sweetened drinks entirely. Liquid calories go down easy and add up fast.
Make Time for Movement.
With long hours spent sitting in class, late night study sessions, and spare time dwindling, it is common for students’ level of activity to plummet when they come to college. Many students have trouble finding the energy to even think about exercising after fulfilling all of their daily responsibilities. It is important to remember that you don’t need to spend hours grueling away at the gym in order to avoid gaining weight. Instead try incorporating small amounts of physical activity into your schedule. “Thirty minutes of cardiovascular activity each day is sufficient, whether it be walking, biking, dancing, jogging or swimming,” says Christina Cordier, the assistant Director of wellness and recreation at SUNY New Paltz.
Find something you enjoy and make your activity of choice a regular part of your daily schedule!
