As summer approaches, we all have the sudden urge to get as healthy possible before the warm weather hits us. Most people try juice cleanses and fad diets to get into shape, but if you enjoy food, those diets aren’t the most sustainable. In college, if you’re not an athlete or a dancer, it can be difficult to stay in shape. You might not have enough time to work out, junk foods might be more affordable, you might be a stress eater and it can be hard to get a full eight hours of sleep. These simple tips can help you get healthy without even thinking about it.
1. Rethink What You Drink!
Giving up soda, juice and other sugary beverages might seem hard at first, but after the first couple weeks you might find yourself never wanting to drink those beverages again. According to the Centers for Disease Control and Prevention, the average person consumes roughly 796 calories a day from drinking sugar-sweetened beverages. It’s important to pay attention to the nutrition facts of your favorite drinks because most of them might be even worse than you initially thought. Just a 20 ounce bottle of non-diet cola is 227 calories and a 20 ounce bottle of fruit punch is 320 calories. Even a medium 16 ouncelatte made with whole milk is 265 calories. Instead, swap a cup of coffee for black or chai tea with unsweetened almond or silk milk. Or add fruit to a cup of unsweetened tea or plain water so you can still have flavor in your drinks without adding so much sugar. And if you’re looking for a carbonated kick, unsweetened seltzer with lemon or lime is the best way to go.
2. Meal Prep!
This can be especially useful if you have a tight schedule throughout the week. Meal prepping might seem like a hassle, but setting aside around an hour once a week to make lunches and dinners can save you a lot of time. For example, you can make about five or six servings of a quinoa salad for lunch and store the salad in containers for the week. This way if you’re in a rush, instead of reaching for a bag of chips, you have a hearty salad waiting for you in the refrigerator.
3. Exercise is Key!
Whether you have a lot on your plate or you feel intimidated by the gym, working out it in college can be difficult. Working out with a friend a couple of times a week can relieve workout anxiety and you also have someone to keep you accountable. If you’re unable to find someone to go to the gym with, don’t worry; most people at the gym are more worried about their own workouts than what you’re doing. So don’t be afraid to go on your own, but also don’t feel like you have to push yourself too hard. The goal should be to keep coming back to the gym rather than overexerting yourself and only going a couple of times a semester. Working out can also be a healthy form of stress relief. According to an article from the Harvard Medical School about the benefits of exercise, working out reduces levels of stress hormones and other chemicals that suppress immune system functioning and increase inflammatory activity. So Instead of watching a TV show or a movie try using that time to work out for at least 20 minutes three or five times a week. If you still don’t have enough time in your schedule, taking the longer route to classes and tracking your steps on your phone is a good way to get your body moving.
4. Don’t Skip Breakfast!
Most people don’t feel hungry in the morning or might not have time to make breakfast. According to The US National Library of Medicine National Institutes of Health, a healthy breakfast can keep you motivated for the day. Grabbing a banana, a bowl of mixed fruit, a smoothie or overnight oats are great ways to sneak a hearty breakfast into your diet on the go. Eating small meals throughout the day can also keep you feeling satiated in case you don’t have time to sit down for meals. Carrying around almonds, bananas and other fruit is a healthy way to get in calories when you don’t have time for a meal.
5. Eat More Fruits and Veggies!
It’s common knowledge that fruits, vegetables and whole grains are good for us and are packed with fibers and nutrients that give us long lasting energy. The US National Library of Medicine National Institutes of Health suggests that eating fruits and vegetables is a great way to steer clear of cardiovascular disease and get the dietary fibers you need throughout the day. Buzzfeed posted an article on budget friendly plant based meals that are quick and easy to make for lunches and dinners.
6. Love your Body!
Everyone’s version of a healthy body looks different, and it’s important to experiment and figure out what works best for you. Celebrating the small victories like choosing an apple over a box of cookies or going to the gym for the first time in a while is better than putting a lot of pressure on yourself to lose weight. Ditch the scale and food trackers and determine how healthy you are by how you feel. Are you less stressed than usual? Was walking up the stairs today less hard than it used to be? Did you have any trouble going to sleep last night? Do you feel energized? This way you can lose weight hardly even thinking about it and you feel better in the long run.