Freedom!!! You’ve flown away from the nest, ready to begin the next chapter of your life on your own. You are the master of your domain, your schedule and your menu. For many, that’s quite a bit of freedom, so much so that most tend to go overboard. You don’t have to wait to eat at the dinner table with your folks, you can eat when, what and wherever you want now. And that can be a very slippery slope.
New college students are juggling many things; new independence, classes, studying, social life, extracurricular activities, etc. It can be a lot to take in so health and wellness take a backseat. Late to class? Grab a breakfast bar on the run or skip breakfast entirely. Then you’ve got 2 meetings and a test to study for so lunch is a quick slice of pizza. By the time dinner rolls around you are famished and eat everything in sight. Oh, and if it’s thursday night, better get ready to knock back some drinks to start the weekend early. Yeah, this is not far fetched for new students worldwide and thus begins the cycle of weight gain and health problems that can affect studies in more ways then one.
Factors
Being in a new environment is a huge contributing factor for weight gain. Students are away from home for the first time and experiencing the free-will to chose what they want to eat and when. This is a major transition from high school cafeteria food and mom’s cooking. The snack foods that were in cupboards at home are not necessarily the ones that college students are choosing to buy when they are away from home. Students frequent the drive-through restaurants, buy snacks from vending machines or order pizza late at night more than they would at home.
As much as everyone claims that they dislike “caf” food, students enjoy it more than they think. Buffet style/all-you-can-eat dining options are a sure temptation for over-eating. Not only do we have the free-will of eating as much as we want, we have the opportunity to choose healthy or un-healthy options in the cafeteria. While it is possible to eat healthy or follow a diet while eating meals in the cafeteria, it just happens to be more likely that students will opt for pizza or burgers and top it off with something from the desert bar or soft-serve ice cream machine. Its no wonder that all-you-can-eat dining facilities are accounting for 20 percent of the weight gain.
The schedule for some students can even cause for missed meals which contributes to increase snacking on unhealthy foods. Sleep schedules also change with college in that students are prone to stay up later, increasing the amount of food eaten later in the evening. Staying up later usually results in sleeping later, causing students to miss breakfast. Missing a meal not only increases hunger, but the probability of binging later in the day.
The new environment and schedule is not without the added level of stress. As many of you know, college has proven to be very stressful with deadlines and due-dates. Students are experiencing stress with being away from home, making friends, and making the grades. Oftentimes, eating and drinking are ways students cope with the stress. One can of beer contains approximately 139 calories and 11 grams of carbohydrates. It is not that beer is directly causing weight gain, but when it is not consumed in moderation it can. Typically, college students do not drink in moderation and this being a major caloric intake late at night, does add on some pounds. Hard liquor such as gin, rum, and vodka depend on the proof as to how many calories. However, the calories are usually high due to the added calories in mixers (juice, soda, jello).
Luckily, there are many easy ways to keep from falling into the pit of crappy college life eating, helping to avoid the dreaded and all to common, freshman 15 (or more in many cases). Making your health and proper nutrition should be a priority and will become the foundation for a lifetime of wellness, both mental and physical.
Tips
Set Goals – Goals are very important because that is what college students live by. Students work for deadlines and goals and it is hard to get motivated for something that does not involve them; so, write some down.
Schedule in a work-out for two to three times a week – Whether it’s hitting the gym or the pool or grabbing some pals for a brisk walk around the campus, be sure you make time to get active. Long classes and studying can keep you in your seated for hours on end, not to mention giving you the urge to eat junk to keep you awake. Regular work outs help keep your energy up as well as helping keep your appetite and sleep schedule in check. Plus, working out with friends keeps you accountable and make sit fun!
A good exercise plan should be paired with a regular meal schedule – Eating breakfast everyday will increase metabolism and help you to eat less. By skipping breakfast, you are more likely to unhealthily snack in between meals. Skipping meals usually results in binging and so it is important to eat regularly.
Overeating and eating when you are not hungry are main contributors to weight gain – Stop eating when you are full, and limit your portions. There are tons of social activities and opportunities to engage in unhealthy eating habits so be cognizant of your consumption. Just because it’s available doesn’t mean you have to eat it.
Stock up a mini fridge in your dorm with healthy snacks & cook – The more healthy options you have on hand, the less likely you are to go out and spend money on junk or wait until your meal time to eat. Also, opt for a small meal plan so that you are forced to cook in your room. You’d be surprised what you can whip up in a coffee pot, blender and a toaster oven. The more plant based stuff you stock your room with, the better! Fresh produce, nuts, seeds, beans and grains are cheap and easy to prepare.
Drink in moderation – College and drinking go hand in hand. For your own safety, limiting your alcohol consumption is key. But it’s also key in curbing extra calories. Beer is very high in calories as are sugary drinks with lots of mixes. Be aware of what your drinking and how much because it all adds up. A margarita can be just as high in calories as a fat piece of chocolate cake! Opt for light beers, wine and clear colored liquors with natural mixers ; ) After all, you still need to have some fun!
Get plenty of rest! – That can be tough with grueling schedules and a packed social calendar but do yourself a favor by getting in a good night’s sleep as much as possible.
Hope that helps! Now get out there and enjoy the beginning of the rest of your adult life!!
1 comment
I think that it is fine to avoid the freshman year. I have been here for two years now and have learned a lot about myself and the world around me. The first year of college is not just about classes and homework, but also about meeting new people, making new friends, and exploring your campus. I think that it is important to get involved in extra-curricular on campus because they can make you feel like part of a community and they can help you build a network of people who will be there for you when you need them most. Read https://themusicuniverse.com/how-does-music-affect-learning-process-students/ article to learn how music affects learning process of students. Also, being involved in different activities on campus can help with stress management because it gives you something to do that doesn’t involve studying or working in your dorm room alone all day long. And ultimately having fun while learning new things will make it easier to stay focused on doing your best work when it comes time for exams!