Congratulations, freshmen. You’ve transitioned from high school to college. You’ve made it to Red Hawk Country and you are officially a collegiette! As you’ve probably heard before, these next four years will be one of the most exciting and challenging years of your life. College is not only a place where you learn about what you’d like to do with your life, but a place where you learn about who you are as a person. You will gain more responsibility, and by the time you graduate, you will become an independent young woman.
Once you reach the halfway mark of the fall semester and your new environment sets in, you will quickly realize that college is a juggling act. The habits you form here can make or break you in the real world. You must find that perfect balance of staying on top of your school work, having a social life, and most importantly, taking care of yourself. Many collegiettes get so lost in the fast paced environment of college that they forget about their health and nutrition. According to WebMD.com, one out of four college freshmen gain at least 5% of their body’s weight in their first semester. That could be 10 extra pounds in the span of four months! However, HC Montclair believes that you can overcome the dreadful freshman 15 weight gain despite any statistic. Prevent the freshman 15 and adjust to college life easier with our 15 tips:
1. Stress less.
The most important factor to being healthy throughout the school year is to stress as little as possible. Create a schedule for the school week so you feel more organized. Do little things to make the day easier on yourself. Before you go to bed, make sure your dorm is clean, pick out your outfit for the next day, and have your bag ready for when you leave for class in the morning. Take every task one step at a time to not overwhelm yourself. A great habit to develop from the beginning is to never procrastinate. If you have an assignment, do it. Don’t waste an hour on Facebook when you could have an assignment for the week finished.
2. Sleep More.
Believe it or not, lack of sleep could contribute to an increased appetite and weight gain. A collegiette needs at least 9 hours of sleep per night. However, late nights studying or out with your friends are inevitable in college, so try setting your schedule so that you study earlier, or squeeze in a nap the following day to feel energized. Naps should only be for 10-30 minutes long, and the best time to nap is around 2-3PM.
3. Stop Eating 2-3 Hours Before Bedtime.
Every collegiette goes to bed at a different time, but it’s best to stop eating two to three hours before sleeping. For most college students, 8PM or 9PM are the best hours to stop eating. This gives your body time to properly digest food and prevents you from having a poor sleep.
4. Don’t Skip on Breakfast.
A great breakfast helps steady your metabolism for the rest of the day. Having a healthy breakfast helps collegiettes maintain a healthy weight and can even help lower the risk of high cholesterol and heart disease. Having breakfast also helps you in the classroom; it improves concentration, productivity, problem solving, creativity, and hand-eye coordination!
5. Drink Water.
Collegiettes should drink nine glasses, or 2.2 liters, of water everyday. Why? Water flushes out toxins, prevents constipation and bloating, and keeps you energized. According to MayoClinic.com, water is 60% of your body’s weight and your body’s principal chemical component. Lack of dehydration also makes you tired, which could increase your appetite. If your urine is dark, that is a sign that your body is dehydrated. Remember that if you exercise or if there’s humid weather, you should drink at least two more glasses a day.
6. Keep Healthy Snacks in Your Dorm.
The easiest way to prevent yourself from eating poorly is to surround yourself with delicious, healthy snacks. Your dorm is your home away from home, and what you keep there to eat is one of the vital factors to maintaining a healthy weight. Love soda? Switch to juice and water. Love sweets? Switch to fresh fruit and vegetables with dip. There are a plethora of alternative choices that you can choose from to satisfy your sweet tooth.
7. Have Your Biggest Meal During Lunch.
Most Americans have their largest meal of the day during dinner. However, as collegiettes on the go, having your largest meal of the day during lunch time means that you are giving your body the rest of the day to digest and burn off the calories. This trick is beneficial to college students because you are giving your body the energy it needs to stay active for the rest of the afternoon.
8. Make a Colorful Plate.
Always add color to your meal by including fresh fruit, veggies, salad, calcium, and lean protein. Each pigment provides different benefits that not only help you maintain a healthy diet, but include antioxidants, which boost your immunity and even prevent chronic diseases. Look for foods with carotene, vitamin E, and vitamin C.
9. Have Mini-Meals.
Does your schedule not allow you to have a large meal during lunch? Not a problem! A great way to have a balanced diet is to eat every 3-4 hours in smaller portions. This way, you will always be satisfied and never feel too full.
10. Get a Gym Buddy and Exercise.
The Recreation Center has many fun classes to take. Ask your roommate or a friend to tag along for a fun Pilates class. This way, you are both getting a workout and are spending time together to catch up.
11. Motivate Yourself.
Although the Recreation Center may be a short walk away, you may lack motivation to work out at times. A great way to motivate yourself is to prepare your gym bag the night before and have a fun, upbeat playlist waiting for you on your iPod. Create an inspiration board and hang it up in your dorm with fitness and nutrition quotes, photos of your favorite bathing suits, and easy workouts.
12. Avoid Liquid Calories.
Do not drink excessive amounts of alcohol because these drinks contain a lot of empty calories. An average 12-ounce beer can contains about 148 calories, which means that you can easily add an extra 1,000 calories by drinking 10 cans of beer a week. When it comes to alcohol, underage drinking is not only illegal, but is the most common way college students add in those unwanted calories to their diet. If you do end up having a drink, always have a glass of water in between drinks to stay hydrated and to avoid a hangover.
13. Keep a Food Journal.
Keep track on what you chew to see how many calories you are eating on a daily basis. This way, you can avoid extra calories or maybe even squeeze in that slice of pizza. The average woman needs about 1,800 calories a day, and if you exercise for an hour a day, you will need 2,400 calories a day. A healthy diet for the average woman, in the 1,800 range, consists of 3 ounces of whole grains, 3 servings of low-fat or fat-free dairy, 5-6 ounces of lean protein, 2 cups of fruit and 2.5 cups of vegetables per day.
14. Step Away From the Vending Machine.
Save your quarters for something more useful, or just save them for extra money! Yes, the vending machine in the Student Center can be quite tempting before you jet off to class, but save your change by bringing along a snack from your dorm or home. If you can’t resist, the best choice in the vending machine nuts, trail mix, or popcorn.
15. Get Real.
It’s important to know that just because something is healthy doesn’t mean it has to taste bad! However, also understand that it is okay to indulge in that delicious slice of pizza and that taking care of yourself shouldn’t feel like an annoying task. It’s okay to enjoy certain foods in moderation.
As you can see, you can overcome the infamous freshman 15 with knowledge, motivation, and moderation. Not only will you be healthy, you will also feel better and have more energy. If you follow these tips from the beginning of the school year, they will soon turn into habits, and then those habits will then become a part of your character, which will carry on with you into the real world!
Photo Sources:
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