TIPS TO KEEPING OFF THE COLLEGE
WEIGHT GAIN
WEIGHT GAIN
College: surroundings consist of
friends, alcohol, dorm food, and not always having access to a kitchen. Still,
you ARE able to maintain a healthy eating plan and keep a fit physique despite
all of this; it requires creativity, careful planning, and dedication, but you
CAN do it!
friends, alcohol, dorm food, and not always having access to a kitchen. Still,
you ARE able to maintain a healthy eating plan and keep a fit physique despite
all of this; it requires creativity, careful planning, and dedication, but you
CAN do it!
PLAN YOUR MEALS:
It is very important in maintaining
a lean body to eat enough; aim for 5-7 meals per day, eating every 2 ½ to 3
hours – this keeps your metabolism up and blood sugar levels stable. Each meal
should consist of some sort of lean protein, fibrous vegetable, healthy fat, and
complex carbohydrate. College classes are often stacked back to back, so in
such a case, plan your day and pack meals along with you.
a lean body to eat enough; aim for 5-7 meals per day, eating every 2 ½ to 3
hours – this keeps your metabolism up and blood sugar levels stable. Each meal
should consist of some sort of lean protein, fibrous vegetable, healthy fat, and
complex carbohydrate. College classes are often stacked back to back, so in
such a case, plan your day and pack meals along with you.
*This is where I find HumaPro to be
the most beneficial; I can take tabs or make a quick shake and just add in some
carbs and unsalted nuts to serve as a healthy meal on the go (don’t just eat
carbs and nuts – you need that protein as well!)
the most beneficial; I can take tabs or make a quick shake and just add in some
carbs and unsalted nuts to serve as a healthy meal on the go (don’t just eat
carbs and nuts – you need that protein as well!)
BE EXTRA CAREFUL IN THE CAFETERIA:
Breakfast: avoid sugary cereals,
pancakes, pastries, etc., and instead make choices with enough protein to
kickstart your day – eggs, turkey bacon, etc. Lunch & dinner: there are
always tempting options, but almost every cafeteria has a salad bar, so include
that as part of your veggie portion, but be sure to cut the creamy dressing and
ensure you’re getting in enough protein.
pancakes, pastries, etc., and instead make choices with enough protein to
kickstart your day – eggs, turkey bacon, etc. Lunch & dinner: there are
always tempting options, but almost every cafeteria has a salad bar, so include
that as part of your veggie portion, but be sure to cut the creamy dressing and
ensure you’re getting in enough protein.
DON’T LET BOREDOM LEAD TO SNACKING:
We all have been there… boredom
leads to cravings, which leads to snacking (most times uncontrollable
snacking). Try to keep busy and when studying, keep yourself away from places
where snacks are stored; choose study rooms over studying in your apartment or
Starbucks. If snacking is inevitable, try to keep it clean – unsalted almonds,
veggies WITHOUT dip, etc.
leads to cravings, which leads to snacking (most times uncontrollable
snacking). Try to keep busy and when studying, keep yourself away from places
where snacks are stored; choose study rooms over studying in your apartment or
Starbucks. If snacking is inevitable, try to keep it clean – unsalted almonds,
veggies WITHOUT dip, etc.
NO KITCHEN, NO PROBLEM:
Most college freshman live in dorms
that don’t include kitchens. Don’t fear – you’re still able to eat healthy; it
just requires a bit more creativity. First off, check common areas because most
dorms offer shared kitchens. If so, find some time to cook several meals to be
stored and reheated for future use. Also, utilize the microwave in times of
need; minute brown rice, sweet potatoes, and old fashioned oats can be cooked
in the microwave and veggies can be steamed in the microwave. Think outside the
box and you can make it work!
that don’t include kitchens. Don’t fear – you’re still able to eat healthy; it
just requires a bit more creativity. First off, check common areas because most
dorms offer shared kitchens. If so, find some time to cook several meals to be
stored and reheated for future use. Also, utilize the microwave in times of
need; minute brown rice, sweet potatoes, and old fashioned oats can be cooked
in the microwave and veggies can be steamed in the microwave. Think outside the
box and you can make it work!
OPT FOR EATING IN OVER EATING OUT:
What ladies don’t love to get
dressed up and go out to dinner?! DON’T DO IT! You know you won’t be ordering a
chicken salad, so don’t even go. Quick runs to subway, Starbucks, or Panera for
“healthy” food aren’t exactly healthy and can be detrimental. Instead, cook in
your kitchen with your friends and enjoy a healthy home cooked meal in!
dressed up and go out to dinner?! DON’T DO IT! You know you won’t be ordering a
chicken salad, so don’t even go. Quick runs to subway, Starbucks, or Panera for
“healthy” food aren’t exactly healthy and can be detrimental. Instead, cook in
your kitchen with your friends and enjoy a healthy home cooked meal in!
LIMIT THE ALCOHOL:
There… I said it and I know nobody
wanted to hear that. The key word here is limit. You don’t have to go without a
sip of alcohol ever in order to achieve a great body, but regular drinking will
certainly prevent it. If your priority is getting healthy and a fit body, then
this task will not be a challenge.
wanted to hear that. The key word here is limit. You don’t have to go without a
sip of alcohol ever in order to achieve a great body, but regular drinking will
certainly prevent it. If your priority is getting healthy and a fit body, then
this task will not be a challenge.
BEING BUSY DOESN’T JUSTIFY MISSING
WORKOUTS:
WORKOUTS:
“I’m just too busy today to
workout” – that is one of the most frequent excuses I hear in college. One hour
is just 4% of your day and there are plenty of workout techniques that can be
implemented in order to cut back on time without cutting back on efficiency.
Circuit training, supersetting, and plyometrics are all great ways to get in a
great workout during crunch times. Plus, a mental break from homework and
studying will benefit your overall health.
workout” – that is one of the most frequent excuses I hear in college. One hour
is just 4% of your day and there are plenty of workout techniques that can be
implemented in order to cut back on time without cutting back on efficiency.
Circuit training, supersetting, and plyometrics are all great ways to get in a
great workout during crunch times. Plus, a mental break from homework and
studying will benefit your overall health.
EATING HEALTHY ON A BUDGET:
We are all college students and
understand what it is like to be on a budget. However, one of the biggest
misconceptions about healthy eating is that it is too expensive. A bag of chips
costs $4 and a 20oz package of lean ground turkey costs $4 as well. Cut
coupons, shop at Costco, and look for weekly sale items – you can eat healthy
on a budget!
understand what it is like to be on a budget. However, one of the biggest
misconceptions about healthy eating is that it is too expensive. A bag of chips
costs $4 and a 20oz package of lean ground turkey costs $4 as well. Cut
coupons, shop at Costco, and look for weekly sale items – you can eat healthy
on a budget!
Hope these tips help you keep off
that college weight gain. In fact, with a regular school schedule, you may find
it easier to stick to a clean eating plan and get in workouts everyday! Good
luck this school year 🙂
that college weight gain. In fact, with a regular school schedule, you may find
it easier to stick to a clean eating plan and get in workouts everyday! Good
luck this school year 🙂
Leave a comment