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When they tell you that college will be the best time of your life, they’re not lying. Spending time with new friends, decorating your dorm,
partying studying on the weekends — it’s all it’s cracked up to be. And although most of the premeditated downfalls of college are myths, unfortunately, some are true. We’re here to save you from making common dietary mistakes and avoid that “freshman 15” before it’s too late.
Click here for How to Avoid the Freshman 15 (Slideshow)
The first thing you should know is that most of the food in the cafeteria is processed junk. Don’t gravitate towards the fast food or pizza. Seriously, in most cases it’s not even real pizza. Instead of fast food options or premade sandwiches, head for the salad bar or even some of the ethnic food stations — opting for vegetables and protein selections. You could even try to (gasp!) make your own foods. When you head to the cafeteria, think of how many times you’d have to walk across campus to burn off that slice of pizza or burger. Totally not worth it.
Click here for the 60 Best Colleges for Food in America 2013
The second thing you should know: drinking beer will ruin your figure. Literally, it will take your body and turn it into a rounder, much fuller version of itself. If you’re of age, choose clear liquors and calorie-free mixers. Don’t drink the punch at the frat party, and don’t drink cheap alcohol. There’s a reason that vodka is $5, it’s because it’s essentially toxic. You’re going to be in bed for at least 24 hours, and unable to consume anything. Not worth it. If you’re not of age, don’t drink. Hey, think of the calories you’ll save. And skip the soda! You’d be better off eating a bowl of sugar. (Gross!)
To recap: avoid processed food, don’t drink beer or that mystery punch at the frat house, build complete meals and think before you eat something. Each meal should contain protein, vegetables and a complex carb. A prime example would be brown rice with grilled chicken and vegetables. It sounds boring, but trust me, it’ll help you avoid the freshman 15. We’ve compiled a list of 10 tips to avoid unnecessary weight gain, and help you enjoy your college experience.
Eat on a Schedule
The best thing you can do for your body is to set an eating schedule, so your body can adjust to a new place and schedule. Make sure you eat breakfast, and try to eat every 4-5 hours.
Stop Drinking Alcohol
Alcohol is liquid sugar. It is literally your worst enemy in trying to maintain your weight and enjoy college. If you’re of age and choose to drink, stick to clear liquids and calorie free mixers.
Click here for more tips you need to know.
10 Eating Tips For Avoiding the Freshman 15
Going away to school can be dangerous on the waistline. The dorm dining hall is like a giant, all-you-can-eat buffet. And let's be real, the food choices at most campuses are not healthy. On top of that, many students don't have access to a kitchen, and will ultimately eat all of their meals out. It's no wonder most of us gain some weight when going off to college, though the infamous "freshman 15" is really more like 10 pounds. And don't be fooled — weight gain isn't reserved to first-year students only. The eating habits you develop during your first year away can stay with you through college and beyond.
Whether you're eating in a dining hall or cooking for yourself in your first apartment, a few simple strategies can help you avoid that first-year college weight gain. Here are my tips for eating healthy while you're away at school.
- Don't skip meals, especially breakfast. Starting with a filling breakfast helps steady your metabolism throughout the day. Here are five ideas for quick but healthy starts.
- Drink lots of water. At the dining hall, during lectures, throughout cram sessions, whenever! Skip the soda and carry a water bottle that you can refill throughout the day to prevent constipation and bloating.
- Include at least three food groups in every meal. When choosing from the endless dining hall bounty, make an effort to get plenty of fresh fruits and veggies, lean protein, and calcium — not just pizza and chicken fingers. And the more color on your plate, the better.
For the rest of my top 10 healthy eating tips, read more.
- Control your portions. Just because you can fill your plate, doesn't mean you should. Familiarize yourself with what proper portions look like and stick to them. . Go ahead and indulge, but don't go overboard. If you have a cookie after lunch, skip the ice cream after dinner. Here are some ideas for healthy sweet treats.
- Avoid a fourth meal. In my dorm-room days, there were always late-night pizzas being delivered or roommates making mac and cheese at midnight. It's OK to fortify yourself with the occasional snack while studying, but make sure it's actually a snack, not the equivalent of a second dinner or dessert.
- Stock healthy snacks. For those late-night study sessions when you do get hungry, keep your dorm room full of healthy snacks like nuts, pretzels, fruit, popcorn, and nutrition bars.
- Pick your liquor carefully. Freshmen aren't supposed to drink! But if you do, remember that alcoholic beverages are full of empty calories, and sugary cocktails are the worst for both calories and hangovers.
- Shop smart. If you live in an apartment, choose healthy foods when grocery shopping. Only shop the perimeter of a grocery store, or go to a farmers market instead. If you're worried about food going bad, buy items like frozen vegetables and fruit, yogurt, low-fat string cheese, and healthy frozen meals.
- Exercise! OK, this isn't really a healthy eating tip, but it's an essential part of keeping the pounds off in college. Walk or bike to class, frequent the school gym, or join an intramural team and get moving!
What are your tips for incoming freshmen looking to avoid the traditional weight gain?
The Freshman 15: How To Avoid It
Now that the new school season is in full swing, many students are immersed in their studies. It can be a hectic and oftentimes overwhelming time for students, especially college freshman. While it’s important to focus on studies its equally important to dedicate some time and effort to overall health and wellness. The Freshman 15 is often talked about as a common occurrence and refers to the belief that college students gain weight in their freshman year, sometimes as much as 15 pounds. Stress, new environments, increased responsibilities and workloads can cause many young people to pick up poor lifestyle habits which can directly affect health and weight. For those looking to avoid the Freshman 15, check out some practical and helpful tips below.
1. Get some sleep! Studies have shown a link between sleep and weight gain. Aim for 7.5 – 8 hours of sleep per night.
2. Try to avoid eating when overworked, stressed, studying, or watching TV.
3. Avoid fast food and vending machines. While convenient, these outlets offer limited options for those seeking healthy, nutritious food options.
4. Maintain consistent exercise. If you’re not the gym type, keep active in other ways. Walk or bike as often as you can and consider a fitness tracker that monitors and encourages frequent activity/movement.
5. Be mindful of alcohol intake. Alcohol is loaded with empty calories and can lead to poor food choices.
6. Keep healthy snack options in your room.
7. Avoid drinking your calories. Try to stick with healthy, low/no calorie drink choices like water (or flavoured water).
Categoriesby Justin Smith
on September 28, 2015
The transition to a college lifestyle is liberating, but it can also be very stressful, with new responsibilities, new friends and peer pressures, challenging courses, and living with roommates in a new setting. With all the freedom and stress that comes with college, it&rsquos easy to develop destructive behaviors that result in weight gain due to poor eating habits, decreased activity, increased amount of time spent sitting, sleep deprivation and alcohol consumption. This can ultimately result in the &ldquoFreshman 15&rdquo&mdasha term used to describe the weight gain attributed to a student&rsquos first year of college. To help you avoid using unhealthy behaviors as a way to cope with the stresses of college, here are some great tips on how to resist temptation, improve self-efficacy and proactively lead a healthy lifestyle.
For most freshmen, college is the first experience with living away from home. This can be overwhelming and lead to stress, anxiety and depression, which are all associated with over-eating, alcohol consumption and poor decision making. To prepare yourself for these internal conflicts, create strategies and build support systems with your family and friends back home so you can resolve these feelings in a healthy manner. If you&rsquore feeling stressed or homesick, you can:
- Take a brisk walk.
- Turn on some music that stirs up happy memories.
- Chat with family or friends on the phone.
This may also be the first time you will completely schedule your entire life, including classes, social time and meals. By planning your days strategically, you can balance your lifestyle and predetermine the healthy decisions that you will make on a daily and weekly basis. Scheduling your classes, study time, meal times, physical activity and social events allows you to efficiently manage time and avoid unexpected and problematic opportunities to snack or skip out on physical activity.
2. Control Your Environment
Individuals are often a product of their environments, so if you surround yourself with an unhealthy atmosphere you are more likely to become an unhealthy person. By choosing to surround yourself with people and places that promote a healthy lifestyle, however, you will be provided with motivation and accountability because these individuals will accept and applaud your healthy decisions. Finding healthy restaurants, stores and social events on or near campus, while avoiding fast food and social events that are based on binge drinking and unhealthy food consumption, will also allow you to make positive lifestyle behavior choices.
3. Use Technology
With smartphones and other technologies, a wealth of health and fitness information and resources is now available at your fingertips. Mobile apps for managing weight, exercise and nutrition are great tools to use on the go and take just moments out of your schedule to use. Activity tracking apps such as the iPhone Health app, Fitbit or Map My Run can tell you the distance, number of steps and calories burned from your daily and recreational activities. If you aren&rsquot burning enough calories to maintain a healthy weight, you can increase your activity by taking different routes to your classes or alternative means of active transportation such as skateboarding and bicycling. Using nutritional analysis apps can help you easily monitor your caloric intake, nutritional data and eating patterns. If you&rsquore unsure about how many calories a certain food from your favorite restaurant or convenience store may have, simply scan the food or search the database on apps such as &ldquoMyfitnesspal&rdquo and &ldquoLose It.&rdquo
4. Meal Time 101
The first year of college usually marks the first time many have had to either shop and prepare their own food or choose from the campus &ldquomeal plan&rdquo or cafeteria. Many times students either do not know how to cook, have limited time, or don&rsquot have the ability to store or prepare food in their dorms. If this is the case, you will need to employ smart shopping of healthy and easy-to-make food, pre-made meals and snacks.
Lean Cuisine, Healthy Choice, Evol, Amy&rsquos: Light and Lean, Trader Joes, and Weight Watchers Smart Ones offer lower-calorie frozen meal options that can easily be stored in any dorm room freezer and prepared in a microwave. Although all of these options are a much better choice than fast food chains and high-calorie convenience foods, many contain high amounts of sodium.
Storing quick and easy health foods to prepare meals is another route you can employ. For example, tortillas, low-sodium deli-turkey, reduced-fat cheese and salad mix can be combined to make a quick and easy wrap, and whole-wheat toast with peanut butter and reduced-sugar jelly can make a healthy PB&J.
If you have a weakness for chips, cookies and other junk food, don&rsquot keep a giant bag under your bed. Try stocking up on snacks that combine healthy fats, carbohydrates and protein. Some great snack options are carrots and hummus, edamame, Greek yogurt and fruit, peanut butter and celery, or whole-grain cereal and low-fat milk.
Your college cafeteria or dining hall can be the main culprit of your struggle with weight management. If you are on a school meal plan or only have access to the cafeteria, try to choose the healthiest options available. The salad bar can be a great source for your fruits and veggies, but keep in mind that cheese, bacon bits, croutons and creamy salad dressings will significantly boost calories. Refrain from foods that are fried, covered in sauces or smothered in butter. The best options available to you in the cafe are items that are grilled, steamed, baked or broiled. And be wary of mixed dishes as many will have extra oil, sugar and sauces added to them. Try following the MyPlate guidelines and focus on portion control.
Use the resources that you have available on campus to you to engage in extracurricular physical activity. Your college campus should have a fitness center available to you. Many college fitness centers are state-of-the-art and feature weight-training equipment, cardio machines, pools, rock climbing walls, and group exercise classes. You don&rsquot need to become a gym rat, but use the fitness center as a resource to find a physical activity that you enjoy on a regular basis.
If you&rsquore not a big gym person and would prefer team activities or sports, your college should have extracurricular as well as for-credit classes revolved around recreational sports that are available to you for a low cost. Try joining an intermural sports team, club or class to stay active and make new (health-conscious) friends along the way.
If knowledge about health, fitness and nutrition is what you seek, try taking an introductory fitness, nutrition or health course as a lower division elective to educate yourself about leading a healthy and active lifestyle.
Freshman year of college is filled with many exciting new opportunities and responsibilities that can shape the lifestyle habits you have for the rest of your life. Implementing these strategies and using the various tools and resources available can help you form the positive habits you need to lead a healthy and active lifestyle.
|By Nell Jones - daughter, writer, |
When people would ask me what I most nervous for when going to college, I wouldn’t say schoolwork, I wouldn’t say being away from home, I would say the freshman fifteen. Everyone tells you it’s unavoidable and you just have to accept it.
You also don’t have to limit your food intake to nothing and live at the gym. You just have to be smart and learn how to resist certain urges.
Unfortunately, alcohol consumption is the number one cause of weight gain, which no college student wants to hear. But don’t get your hope down, you can still avoid the unnecessary factors of the freshmen fifteen.
Watch the Snacks
For example, late night snacks. Who doesn’t want to stick some easy mac in the microwave when they come back from a night out and inhale it in two seconds? People who don’t want the freshmen fifteen.
No ramen, no pizza, no buffalo wings, nothing. If you can’t resist the temptation, don’t keep the food in your room in the first place. And definitely don’t have Domino’s pizza on speed dial.
Late night snacks also translate to normal snacks. Of course you want to come back from class and just lay in your bed with a bag of chips or cookies. But that’s not doing you any good. It also won’t keep you filled for long.
Instead, get some low-cal, healthy snacks like popcorn, or something that will fill you up and keep you full like peanut butter and fruit. I can promise you that right after you eat an entire bag of potato chips or three cupcakes, no matter how good they are in the moment, you will regret it immediately after.
Most Important Meal of the Day?
As for meals, I am a true believer in breakfast being the most important meal of the day. Eating a big, healthy breakfast in the morning ensures that you are not dying of hunger after your 10:05. It also gets your digestive system going and ready to take on whatever else you eat that day.
When choosing meal plans, always go for the smaller one. It will prevent you from ordering excessive lunches and dinner. Also, just because there is pizza, french-fries and ice-cream available at every meal, doesn’t mean you should eat them every meal.
Ask yourself, what would my mom want me to eat. Treat yourself once in a blue moon, but you will be happier if you eat a healthy well-balanced meal every day. Science proves it.
When I’m stressed I like to stress eat. A lot of times my stress food preference is ice cream, and before I know it I have finished the entire thing. Luckily someone invented the 300 calorie pint of ice-cream, where you can eat as much as you want and not feel guilty. Isn’t chocolate healthy for you anyways?
Don’t Be Afraid of a Little Exercise
Last but not least, you need to exercise to avoid the freshmen fifteen. As I said, you don’t need to live at the gym, but do make it part of your weekly (maybe daily or every other day) routine. It’s not as hard as it sounds though, especially on a college campus.
There are so many FREE classes going on that you can drag your friends too and have a blast. Just make yourself a good playlist and it won’t feel like torture every time.
The freshmen fifteen is avoidable as long as you avoid it. Considering you’re in college, you’re smart enough to know what is good for you and what isn’t so nothing comes as a surprise.
Katie's Healthy Bites: Avoiding the Freshman 15
Summer is winding down and the first signs of fall are the thousands of college students returning to begin the new school year. Whether you are staying close to home or moving far away, one fact remains true to all: Between now and winter break, many new students will gain the dreaded "Freshman 15." Here are some tips to avoid it.
Weight gain at college is not a new issue. Many things contribute: junky snack choices, poor choices in the cafeteria and, of course, the partying and late night pizzas. Here are five ways to prevent weight gain, live healthy at school and not deprive yourself of college staples!
Though it's easier to roll out of bed and run to those early morning classes, breakfast is not the meal to skip. It jump-starts your metabolism and gives you energy to concentrate in class and get through the day. Don’t worry, if you can't make it to the dining hall, stock up on these inexpensive grab-and-go breakfast options:
- Whole grain mini bagel or English muffin with peanut butter or almond butter both provide a healthy mix of wholesome grains and filling protein.
- Yogurt with fresh fruit is a quick and easy source of calcium and fiber.
Lets face it, studying can make you hungry! As long as you have good-for-you grub hanging around your dorm room, you are less likely to over indulge on unhealthy stuff. Pair lean proteins with healthy carbs for lasting energy and satiety. Here are some good options:
- Trail mixes travel well in a backpack, and are a well-balanced, portion-controlled snack that won’t go bad quickly.
- Fresh fruit can go bad quickly, so opt for unsweetened dried or dehydrated fruits that are packed with immune-fighting antioxidants. Pair with a light cheese for a filling, satisfying snack.
- Pair sweet, crunchy veggies like snap peas, carrots and peppers with hummus or tzatziki.
Alcohol, juice and soda calories can quickly add up so be as mindful of the calories you drink as those that you eat. Some things to remember:
- Drink water and jazz it up with a slice of orange or cucumber for extra flavor
- Remember that on average a single beer has 100-200 calories…it will add up, you do the math
- Juice does not equal fruit. Eat the real thing for more nutrition, far fewer calories and less sugar. Cant do without OJ in the morning? Limit yourself to 4oz, or water it down for more volume.
- Unsweetened ice tea is a flavorful, no-calorie beverage. Want sweet without the sugar? Opt for white teas, which have a natural sweetness, and add mint or citrus to jazz it up.
Wisely choose your late night munchies to prevent weight gain and make the most of the time you are sleeping. Here are some healthier swaps for favorite snacks:
- Swap pretzels or popcorn for high fat chips
- To save calories and Zzzz’s, swap pizza for a sandwich like turkey and cheese. High fats foods digest slowly, which can rob you of sound sleep.
- Skip the chocolate before bed as the caffeine can keep you up all night. Instead, choose fruit with PB or animal crackers to sooth your sweet tooth
- Need a boost while studying? Choose a wholesome, low sugar cereal to tide you over. You'll wake up energized and refreshed for your test.
Most dining halls have enough variety to please even the pickiest palate. But remember: every meal should not be an all-you-can-eat buffet. Remember these portion-control tips:
- Choose smaller potions or caloric fried and high fat foods and pair with a healthy side of fruit or veggies to fill you up.
- Visit the salad bar for a healthy side or meal but avoid the calorie rich toppings like cheese, croutons and creamy dressings.
Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »
How to Avoid the Freshman 15
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We’ve all been there. It’s 2 o’clock in the morning and we still have to crank out that paper. Or problem set. Or Spoon article (the last one is purely hypothetical). As we rub our bleary eyes and glance around the room, a gnawing, all-too-familiar sensation begins to materialize in our stomachs. Those M&Ms are staring into our souls. That pint of Ben & Jerry’s practically has our names written all over it. Insomnia is beckoning us with promises of saccharine bliss.
After eons (i.e. seconds) of existential angst, our inner voices of rationality — the ones warning us that it probably isn’t a good idea to spike our insulin levels at this ungodly hour — begin to ebb away. Let the sugar spree begin.
Photo courtesy of www.quickmeme.com
Now fast forward a couple hours, past the initial sucrose, fructose and dextrose-induced euphoria of unbridled indulgence. For lack of a better word, and considering that our cognitive circuits probably can’t churn out anything else at this point: eugh. What was that?
Well, if it makes you feel any better, it’s not entirely your fault for caving. Sugar does things to the brain. In fact, it’s been scientifically implicated as the ultimate pleasure-circuitry hijacker. This cloying intruder is known to affect the hormones controlling food intake. Some say it’s even more addictive than crack. So we aren’t the undisciplined, uncultured swine that we identify with in our post-sugar-crash states.
That being said, with the number of papers, problem sets, and Spoon articles (again, totally hypothetical) we have on our plates, it’s easy to see how the dreaded freshman fifteen can become a legitimate concern. College is a new chapter. As college students, we have unprecedented levels of freedom in so many different facets of our lives, whether it’s the classes we take, the friends we make or the food we eat. But with freedom comes responsibility. We’re big kids now it’s up to us to take care of ourselves.
Yet it’s hard to do that in a new environment, especially when you’re trying to do a million things at once, from meeting new people to trying new things to deciding what on earth you’re going to do with your life. So take a deep breath. You’re not alone. At the very least, you have me, hypothetical Spoon writer. Here’s a list of battle strategies I’ve compiled to fight sweet temptation:
Photo courtesy of www.pepperedred.com
Detox the dorm.
Evict those sugary harbingers of dietary doom. Simple, but it works. They can’t call your name if they aren’t in your room. Out of sight, out of mind.
Keep emergency snacks on hand.
Detoxing your dorm doesn’t mean purging it of every morsel of food — you gotta have a contingency plan for when the sweet tooth strikes and you absolutely have to eat something. My favorites are:
- Greek yogurt: totally quenches the ice cream craving with its irresistible creaminess, but go plain: the ones with fruit on the bottom can rack up to 25 grams of added sugars, more than twice the amount in a Krispy Kreme donut! Plain too bland for you? Check out these deliciously healthy ways to spice up your plain Greek yogurt.
- Peanut butter: ’nuff said. Chock full of protein and heart-healthy fats, this superfood is guaranteed to punch any craving in the face. Although you might want to read the ingredient list before stocking up many brands (particularly the reduced-fat ones) like to sneak sweet perpetrators in there. You know you’re good to go when the only ingredients are peanuts and salt (but extra credit for those with just peanuts).
- Bananas: these natural reservoirs of potassium are super sweet and filling. Plus, they taste amazing with cinnamon, greek yogurt or peanut butter, all of which you already have, right?
Photo courtesy of www.medicalnewstoday.com
Cravings are our bodies’ ways of telling us they need something. Nine times out of ten, that something is water. Hydration is important: studies show that we should drink at least eight cups a day. When temptation knocks, first fill up your stomach with a huge, refreshing glass of water. Then see if you still want that double-chocolate chip cookie.
Photo courtesy of www.fitday.com
I’m not saying swear off sugar forever and become the pariah of every social gathering — that would be mean — but I am saying be careful. Sugar glazes the path to a very slippery slope, one we may not be equipped to travel on at 2 in the morning. And, as with pretty much anything else, moderation is key.
Rich Barlow is a senior writer at BU Today and Bostonia magazine. Perhaps the only native of Trenton, N.J., who will volunteer his birthplace without police interrogation, he graduated from Dartmouth College, spent 20 years as a small-town newspaper reporter, and is a former Boston Globe religion columnist, book reviewer, and occasional op-ed contributor. Profile
Avoid the Freshman 15 with The Healthy College Cookbook
Books, midnight study sessions, beer and a few extra pounds – that is the reality that millions of college students all around the country are faced with, whether they live in the dorms or in an apartment. But gaining that inevitable Freshman 15 does not have to be so, well, inevitable.
The Healthy College Cookbook is the gold-standard when it comes to helping students keep their weight in check as they pour over books, exams, and the occasional draft pitcher. The cookbook hit the stands about 10 years ago and has become a classic among college-bound students who are eager to eat healthy and stay fit. Its latest edition features more than 300 recipes plus tons of new helpful hints for how to stay slim on campus.
The recipes are uniquely designed with the college student’s budget and busy schedule in mind. From vegetarian to vegan dishes and to those that can be prepared in a flash or in your dorm room, The Healthy College Cookbook is full of recipes and tips for yummy and nutritious eating. For instance, you can learn about how to banish cooking smells from your dorm room, how to swap out butter in recipes and which cooking essentials you need to stock your cupboard with.
The only thing that The Healthy College Cookbook lacks is an exercise plan. Just make sure that you hit the university gym most days of the week, walk or bike to class and follow the recipes and guidelines from this A+ cookbook.
Review by Heather Ashare
Top 10 Tips to Avoid the Freshman 15
A study in the Journal of American College Health reported that half of all college students gain weight during their freshman year.
Defy statistics and stay fit with these 10 easy steps to avoid the Freshman 15!
1. Walk to Class
That morning walk to class is just enough activity to get your body awake and ready for the day. A brisk pace and goo d posture will increase the benefits and help hold back additional weight.
2. Get Involved
College is about forming relationships. Participate in an intramural sport to form a community and stay in shape. Enjoy your favorite sport while meeting new people and exercising.
3. Create a workout routine
If you want to lose or maintain current weight, creating and maintaining a varied workout routine is key. Scott Simpson, an undeclared sophomore at Samford University, works out four times per week. “I look forward to it now because I started my routine. It’s a good time to think, clear my head,” he says.
While college has its share of late nights, sleep is essential to maintaining healthy weight. Clinical psychologist Dr. Michael Breus says that not getting enough sleep results in hormonal imbalances, which negatively affect appetite. The body is also drawn to high-calorie, quick energy foods to get through the day. Quick snacks add up to excess pounds. By getting between 6.5-7.5 hours per night, your body should be able to maintain hormonal balance and make it through the day.
5. Fast Food: Lasting Results
Finding cheap, healthy, off-campus food can be tough. Dr. Marion Nestle, author of What to Eat, says large portion sizes at fast food restaurants can trick you into eating more than you actually should. Instead of grabbing a greasy burger, purchase some healthier options from your local grocery store.
6. Snacking and Studying Don’t Mix
The combination of reading and Ruffles could destroy your diet. “I try not to [eat while studying]. I lose track of what I’m eating,” says Sarah Wilson, an undeclared freshman at Belmont University. If you do snack and study, try eating healthy foods like fruits and nuts.
7. Take a class
Taking a physical education class keeps you fit and can count toward your course credits. Lauren Rogers, a sophomore English major at Belmont University, says she exercises in her tap dancing class.
8. Eat Smart
Vary your diet and make wise food choices, making sure to include good proportions of proteins, fats, and carbohydrates. Substitute a dessert with an apple. Eat enough to have energy, but know your limits and when to stop. And do not settle for pizza every meal.
9. Avoid Alcohol
It’s called a “Beer Belly” for a reason. Even “light” beers pack on the calories. Natural Light, one of the cheapest and thus most popular beers at many universities, has 95 calories per 12 oz. bottle. Drink responsibly—for your sanity and your weight.
10. Don’t Stress Eat
You can find healthier alternatives to deal with stress than eating a jar of peanut butter. Alicia Ayers, a sophomore nursing major at the University of Alabama, says she runs or practices yoga to unwind.