We’re halfway through the semester and maybe you’re noticing the jeans that fit you oh so well, are a little…tight? Welcome to an almost universal college experience, freshman! It’s that dreaded Freshman 15. So whether you’re looking to stave off any more weight gain, to drop the 15 you gained last year or to shed some major weight, it’s important to practice healthy eating habits.
The most important pieces of advice I have is that you should 1) treat this is a lifestyle change. The way you treated your body previously was not effective, so that needs to change now and in the future. 2) Grab a buddy. Buddies are invaluable in any sort of healthy journey (more on that later!) and 3) Educate yourself, yes it’s calories in vs calories out but it’s also so much more than that.
A lifestyle involves much more than calories in and calories out. A junior Psychology major, Jamie*, who has lost 12 pounds so far (with an end goal of 35!), stressed the importance of drinking water and getting enough sleep. “When I’m tired, I’m much more likely to overeat and make bad food choices. The body just doesn’t function as well when running on little sleep.” Kate, a masters student here at USF, who is starting to lose weight for the second time, stresses how much water is important. It is recommended that a person drinks eight glasses of water a day, but Kate found “Once I started drinking that much water, I was more hydrated and alert, and less likely to drink soda because I need to get my water in. Cutting soda out just happened naturally for me, and it saved a ton of calories to boot.”
Grab a friend! Once you start talking seriously about losing weight (and yes, I know how hard of a conversation that is to bring up!), you’ll find that at least one friend is also looking to do the same. For me, I found that Jamie, Kate, and one of my roommates were either eager to start with me, started because of me, or happened to be doing it on their own. But why do something on your own when you can do it with friend?! Jamie and I started together, and she loves the accountability. “I love that we’ve done this together, because it makes me more accountable. I can’t lie to you, and I know I have to work hard so that the number on my scale goes down, so we can celebrate together.” Jamie and I work well together to push each other.
Kate has another friend she is working with on this process, and she “love[s] that I have someone to work out with. I’m much more likely to skip out on the gym if I am by myself. I don’t want to ditch my friend though. So we have a standing workout date once a week to meet up at the gym.” A workout buddy not only means you are more likely to hit the gym, but they are also there to push you in your workout.
Like anything, you won’t really know the best way to make changes that fit your lifestyle until you learn more about the process. Think about visiting the nutritionist on campus for a jump start on your weight loss journey. Be sure to follow up with her at Student Health for an in depth, personal appointment. She’s a great resource for nutrition, but if you’re in more fear about fitness, visit the rec center. USF has one of the best rec centers in the nation that offer personal training, tutorials on how to operate equipment, and a ton of different fitness classes offered at different times and levels. Take advantage of what USF has to offer! Supplement all that with your own learning as well. The biggest piece of advice I have is to start reading nutrition labels. The ability to read a nutrition label correctly is so important, as it is good to know what is going into your body. A food diary app will allow you to track your calories and your nutrient intake. MyNetDiary and MyFitnessPal are both highly rated, convenient to use, and really teach you about what you’ve eaten.
Stay happy and healthy, collegiates!