Prioritize Habits Now
College is a pivotal time in a young adult's life, but it also can lead to a decline in healthy habits and physical activity. The "freshman 15" or typical weight gain of a college student is usually due to a decrease in activity, an increase in unhealthy food choices and frequent drinking. College students typically face a large buffet or "meal ticket" food items and indulge in portions that are far above their previous healthy size. Although it seems a rite of passage to enjoy college and the freedom it brings, it is not an excuse to let healthy habits fail ... because they may not return later in life. If a student did not have positive eating or exercise habits before leaving home, then college can also be the perfect time to turn it all around and enjoy newfound wellness.
Watch Group Eating
The first aspect of getting healthy while away at college is to make wiser food choices. If you dine at a cafeteria or buffet, start by decreasing portions to one plate per meal (no more returning for seconds) and choosing healthier items. Try to make 80 percent of your plate consist of fresh and recognizable foods that are not smothered in creamy sauces, butter or fatty meats. Opt instead for a salad with grilled chicken and vinaigrette dressing, grilled vegetables or meat, egg omelet's or whole-grain cereal with skim milk. If you tend to eat large portions of pizza, fast food or Chinese take-out while studying for a late exam, try to make healthier decisions by choosing a thin-crust vegetable pizza or brown rice and grilled vegetables instead. Let the other 10 percent to 20 percent of your plate be a small portion of food you really enjoy (like half a cookie or a small piece of chocolate) to avoid feeling deprived.
Rethink Portion Size
Portion size can quickly become distorted when living and eating with roommates and friends on a college schedule, so try to create a rule of enjoying fist-size portions of food (and waiting before eating more.) You may find that one to two slices of pizza or a small serving of fries is all you need to feel satisfied (and not stuffed). If you are not familiar with making healthy food choices, then try reading a book such as "The Dorm Room Diet," which makes the concept easier. Another large source of weight gain for college students is the sudden and abundant source of alcohol, which can tack on hundreds of liquid calories per week. If choosing to imbibe after the legal age limit, limit alcohol to one or two days per week, and try choosing low-calorie options like clear liquor with diet soda, a light beer or a small glass of wine. On days when choosing not to drink, simply ask for a small glass of ginger ale or fruit juice mixed with sparkling water.
Control Stress
Stress is a tremendous problem for college students because of hectic schedules, schoolwork and other collegiate pressures. Try to set aside five minutes per day to relax (read a book for enjoyment, do a yoga video or write in a journal) because studies have shown that high stress levels can greatly contribute to weight gain, especially in the waistline. Staying active is crucial to staying fit during college, so strive to join a club or sport at school that promotes movement. If social fitness is not your favorite, then start setting aside 30 minutes per day to trek to the gym on campus or do a video inside your dorm room. Every amount of movement counts, so try to walk around campus, to class or to visit friends whenever possible, or take the stairs in every building. Create your own healthy college experience simply by trying to make a healthy choice ... every chance you can.
About this Author
Bailey Vincent Clark is a certified personal trainer, nutritional adviser and dance teacher. She writes as a nutrition and fitness columnist for nationwide Gannett newspapers and for healthy lifestyle publications. Clark also teaches as adjunct college faculty in fitness and nutrition in her area
