How to beat the dreaded Freshman 30
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This is the time of year when many of our young people will go off to college. For some this will be the first time to live on their own learning to juggle school, work, studying and of course, a social life. For many, finding time to exercise and eat right fall to the bottom of the priority list. This of course leads to the dreaded "Freshman 30."
One of the biggest causes for the huge weight gain is the change in eating habits. Always before, mom went to the grocery store, bought wholesome ingredients and prepared meals. Now these students find themselves grazing on whatever is fastest, easiest and readily available. To eat in a healthy way takes planning and fore thought. For healthier eating try these tips:
Spend two hours each weekend to plan and shop for the week ahead.
Fix large batches, then freeze individual servings can can make a nutritious dinner a reality.
Keeping healthy snacks always available such as nuts, fruits, popcorn with no butter and yogurt helps defeat those late-night studying binges.
Avoid all soda, even diet. There is not one redeeming value about these drinks. They add a ton of empty calories to your diet without any nutritional value. Stick with water or plain tea.
Gather with friends on some evenings to relax and fix a full meal together. These are more likely to be nutritious. Besides it is more fun to fix for a crowd than just yourself.
The next biggest change for students is the lack of physical activity. Since they spend a large amount of time sitting in class, sitting in the library or computer lab, sitting at a desk studying, sitting in front of a TV (taking a break of course) they usually see a significant decline in their fitness levels. Here are some easy ways to work exercise into that busy schedule:
Walk or bike to class.
Take a P.E. class even if it is not required for your degree. This planned time will force you to exercise when you might be tempted to skip.
Purchase some small equipment that can be used even in a small apartment or dorm room. Some examples include stretchy bands, stability ball, kettle bells, medicine balls, jump rope and a roll-up exercise mat.
Plan study breaks into your day that include active activities, such as a quick run, yoga or Pilates routine with a DVD, tossing a football or Frisbee with a friend.
Join an intramural team to play a different sport each semester.
College is wonderful time for a student to begin to develop lifelong habits concerning fitness. Learning to make fitness a habit will have far reaching benefits.
Always check with your doctor before beginning a new exercise routine.
Melissa Bagnall is a certified personal trainer with a bachelor's degree from Texas A&M in physical education. You can email her at fitnesolutions@gmail.com.
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