Maintaining good health and fitness in college is no easy task. Many of us have heard of the inevitable “Freshman 15.” Often, the cheapest option is free pizza from informational meetings, dining hall food, or grabbing fast food with friends. The job of a student does not come with ease and we are constantly on-the-go between class, work and somehow managing to carve out time for our social lives. It’s no wonder why so many incoming collegiettes dread the “Freshman 15.”
Here are some easy-to-manage and simple tips to stay fit and active in college, and help beat the battle of the bulge – aka the “Freshman 15”:
1. On-the-go breakfast for the busy bees.
We have all heard breakfast is the most important meal of the day. Its fills your stomach and your mind to stay focused and dialed in for the day. But what about those days (or everyday) where you don’t have time to make yourself breakfast?
Here are some ideas: Instant oatmeal is nice on the budget and on your diet! Add fruit, cinnamon, and chopped nut and seeds. If you are a peanut butter fan (or nut butter) spread it on an apple, banana, or a couple rice cakes and go!
2. Does water actually benefit your health?
YES! The health benefits of drinking water is endless. H2O helps aid weight loss, build muscle, aid in digestion, flush out toxin, cushion your joints, makes your skin glow, and overall helps you feel better.Why not drink water? Try this, drink a glass of water right after waking up in the morning. Drinking the glass of water will wake-up your digestive system and flush out toxins.
Extra fit tip: A great app to use is “Water Logged” plus it’s free and easy to use. Could you ask for anymore? So grab your water bottle, fill it up, and start drinking!
3. Nix the soda – need I say more?
Soda provides empty calories and chemicals – like aspartame – found in diet soda. Several alternatives are available for the sweet, carbonated habit many people find themselves fighting. Extra fit tip: La Croix sparkling water, lemon water, or simply adding fresh or frozen fruit into a pitcher of water will provide a natural and sweet flavor. These are great alternatives to carbonated, sweet and sugary drinks.
3. Drink one glass of water before every meal.
Drinking one glass of water prior to each meal time leaves your stomach with a fuller feeling, causing you to eat less during the meal. Often times the feeling of hunger is mistaken for thirst, so next time you think hunger has struck, try reaching for a glass of water – not the chips!
Tip 4: Wake-up and touch your toes.
Literally. Stretch first thing in the morning to wake-up your body. Even better, try to get a quick workout done first thing in the morning – it doesn’t need to be more than 30 minutes of heart-pumping exercise. This will help keep you in shape and get your day started the right way.
Tip 5: Ditch the sugar-loaded coffee drinks.
Most of us love our coffee, but as we know, the daily trip to Caribou or Starbucks will leave a mark on our budget and waistline. If you’re concerned about the money, let this simple equation sink in: ($3.50/cup)*(3 days/week)*(4 weeks in a month)*(12 months in a year) = about $500 per year! This is a very rough estimate, not taking into account the fancy, sugar loaded drinks that sometimes cost up to $5. Do the math for your coffee shop spending habits – what could you be saving?
So, what’s a coffee-addicted girl supposed to do? Here is one simple iced coffee drink to get you started: The 30 Calorie Iced Latte: 1/4 cup cold espresso, 1 cup unsweetened almond milk, and 1 packet of Stevia. Put over ice, grab a straw and enjoy!
Tip 6: Eat now, hang later.
Eating out can be a common social outing for many college students, however, that comes at the cost of our wallets and waistlines. With that in mind, eat before you hang out with friends to resist the temptation of ordering those half-off apps. Wouldn’t you rather save the $15 to buy a cute shirt?
It’s not to say that you need to avoid eating out at all costs, but try to pick a healthier option. Instead of the fries, get a salad or ask for the (high-calorie) sauce or dressing on the side. Most restaurants are going to be very accommodating!
Tip 7: Catch those ZZZ’s.
Most of us know that getting a good night’s sleep is important, but few of us actually make those eight hours between the sheets a priority. Sleep is extremely important because it reduces stress, reduces body fat storage and you have more energy to be fully engaged in everyday life. Young adults (ages 18-25) need seven to nine hours of sleep per night. Take a step back and be honest with yourself about how many hours a night you spend between the sheets – and being on technology does not count! Make it your priority to get your beauty sleep. It’s for your own mental and physical health.
Tip 8: Fight your sweet tooth with a healthy twist.
At any point during the day, many of us get that urge to reach for that sweet treat. But what if satisfying your sweet tooth could be good for you? Many healthy and delicious alternatives exists, here’s a few: frozen grapes, tea, monster cookie protein balls or peanut butter banana bites to name a few.