Ahhh, the dreaded freshman fifteen. We all go to college thinking that it won’t happen to us. I’ll just come right out and say it; I gained the freshman fifteen my first semester of college. I played sports in high school and my metabolism was through the roof, yet it seemed like a flip switched when I started college. The freshman fifteen was a reality for me and many other college students.
What is it that makes college so different than any other time in our life? Here are a few reasons why college life prompts weight gain and some tips to help you avoid piling up the pounds.
The ratio of unhealthy to healthy foods
On most college campuses there is an overwhelming amount of unhealthy foods and a deficit in the healthy ones. Our dining halls are filled with foods high in sodium, fat, and sugar, which all contribute to weight gain. On the reverse, fruits, vegetables and other healthy options are hard to come by. Students trying to eat healthy in college are limited to a small variety of foods or buying their own food.
The fix:
Deciding to make healthier choices with what is offered on your campus can make a huge difference in your diet. Instead of eating the whole white bread sandwich eat half and add a side salad instead. Choose nuts or whole grain chips instead of snacks high in sugar and sodium. Hit the salad bar and include as many veggies as possible, since this is possibly the only place they are available.
Seek out where the fruits are available like the salad and smoothie bar. In some cases buying your own food may be the only fix. I buy my own vegetables because they are very limited on our campus. I prefer the frozen vegetables that you can steam in the bag; they are cheap, easy to make and last longer than raw veggies!
We have never had to make our own food choices
Most of us were provided groceries and meals when we lived at home, so for the first time, we are completely free to make our own food decisions. This means eating wherever, whatever and whenever we please. Although this is great, it can be a huge factor regarding weight gain. When we are sick of our meal plans we go out to eat, where we typically don’t buy healthy options.
When we are on campus we tend to chose the unhealthy options simply because there are more of them. And lastly, late night study sessions include junk foods and/or pop and coffee to keep us awake, ruining our sleep schedules which also contributes to weight gain.
The fix:
Simply put; pay attention to your eating habits. Limit yourself to eating out once a week. Check your bank account and see how much money you spent on food last month and this should be an easy fix. When you are eating on campus, chose what you are eating wisely.
Pay attention to labels and calorie content. When you know you have a late night of studying ahead, keep healthy foods available in your room that way unhealthy foods won’t be taunting you. It is amazing how much just paying attention to what you eat can make a difference!
Stress
Stress is basically unavoidable in college and college students typically don’t have the best coping mechanisms when they are stressed. Stress usually results in eating comfort foods, not eating at all and cutting out physical activity to have more study time. Eating comfort foods obviously increase caloric intake.
Not eating or limiting your diet can actually have a negative effect on your weight. Your body can go into somewhat of a ‘starvation mode’ so when you do end up eating the food is immediately put into storage to be used. And limited exercise decreases the amount of calories you use, which can result in weight gain long term.
The fix
Figure out what makes you stressed and find healthier ways to cope with it. There are much more effective ways to manage stress. Exercising is a huge stress reliever. This doesn’t have to be a high-intensity workout, although if that works for you, great! Sometimes all it takes is a quick walk to clear your head. Watching a funny movie or TV show is also a great option. Take some time to laugh and forget about your upcoming exam; it is okay to take a break! Whatever it is that helps you cope with your stress, identify it and use that strategy instead of stress eating and cutting out exercise.
College shouldn’t be spent worrying about the weight on the scale, so don’t! I’m not saying these are foolproof strategies to keep off or lose weight but making simple fixes to your diet, exercising regularly and managing your stress are all steps toward a healthier lifestyle.
