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preventing the freshman 10, preventing college weight gain, what to do about weight gain
Everything you wanted and more about preventing the freshman 10, preventing college weight gain, what to do about weight gain
Prevent College Weight Gain
by Barbara A. Brehm, Ed. D.
Starting college means many changes, especially if it means moving away from home. A new environment and a new schedule require you to from new habits. Many Students fall into new patterns of eating and working that lead to unnecessary and unwanted weight gain, not to mention fatigue, stress, anxiety and poor academic performance. But preventing college weight gain is not difficult; it just takes a little bit of planning. Best of all, the habits that help you maintain a healthy weight will also help you feel alert and energized, as well as do your best in school.
Schedule Physical Activity Into Your Semester
It's easy to say you will get to the fitness center regularly, but good intentions often fall by the wayside once assignments begin to pile up. Instead, schedule a physical education, dance or recreation course into your schedule. Take an activity you enjoy, or try something new.
If you are on a sports team, you will automatically make time to train and compete. You will also learn how to manage your time to get everything done! When your season ends, be sure you make a plan for remaining active in your off-season.
Check out active extracurricular activities, like your campus outing club. Go dancing, sign up for intramural activities, or start your own walking group. Make exercise an important part of your semester schedule, and remember that your health is a priority.
Get Enough Sleep
While a few short nights won't kill you, regular sleep helps you complete more work on a higher quality in a shorter period of time, so you actually spend less time studying, but you get better results. Getting enough sleep prevents fatigue and improves heath, which will make you more resistant to the next cold that hits campus. Fatigue can also lead to feelings of hunger, so you'll be less likely to overeat if you get enough sleep.
Many students find that too much caffeine interferes with sleep quality. Drinking several cups of coffee, tea, or soda may seem like a helpful study aid lat at night when you have a lot of work to complete. But if poor sleep results, you will fall behind the next day.
Deal with Stress
Don't let your problems pile up. Try to stay caught up with your assignments, and get help if you find the work difficult or are falling behind. Talk to a counselor if you experience difficulties adjusting to college. Make time to have fun with your new friends.
Regular physical activity reduces feelings of stress, anxiety and depression. Sticking to your exercise plans will not only prevent weight gain, but it will help you feel good, too.
Eat Well-Balanced Meals and Avoid Excessive Snacking
Eating out is a great way to gain weight! If you eat in an all-you-can-eat dining hall, scan the selection before each meal and decide what you want the most. Fill your plate with plate of fruits and vegetables, and limit junk food. Make conscious choices instead of trying on of everything. Eat slowly, your food and stop eating when you start to feel full.
Eat breakfast. Breakfast helps your brain wake up so you will get the most of your classes; it also keeps you from overeating later in the day. If you are not hungry when you first awaken, take a snack with you to eat later in the morning.
If you don't know much about food, take a nutrition course at your college. Learn what foods give you good nutrition and which are not worth the calories.
Don't Diet
Dieters are more apt to gain weight in the long run. Students need fuel to support their high-energy lifestyles. If you need to lose weight, gradually reduce the junk foods in your diet. Eat regular, small meals and healthy snacks. Study in the library where you will be less tempted to snack while you work. Get plenty of exercise, and get involve in interesting activities that keep you away from food.
Thanks to Barbara Brehem, professor of exercise and sports studies at Smith College
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