Ahhhh, college weight gain. It’s the reason the term “Freshman 15,” which I’ve borrowed for my blog’s college advice series, even exists at all! Although the Freshman 15 is a popular subject (and fear!) among college students, I have avoided writing about it in the past because of my personal struggles with weight and body image.
My weight fluctuated in college, and crept up on the scale in the months following my graduation. Much like college, my job is very event focused, and I found myself making some unhealthy food decisions based on convenience and stress. However, in February 2014, I decided to make a huge change, adopting a much cleaner diet and dropping nearly 20 pounds in the process. My journey to better health is ongoing, but I’ve learned a lot of important lessons along the way that will benefit any college student looking to avoid that dreaded weight gain.
15 Tips for Avoiding College Weight Gain
1. Even if it’s free, you don’t have to eat it.
Free food is abundant in a college environment, and it’s the perfect way to draw students in to events on campus. As a college student, I was a sucker for free pizza. Over time, I learned that free food was NOT always the best option for my waistline! Now, when I know I’m going to be surrounded by unhealthy free foods, I’ll try to eat beforehand or bring along a healthy snack. If you are going to indulge, stick to one slice.
2. Don’t drink your calories.
Alcohol is filled with hidden calories! We often think about foods being high in calories, but it’s easy to forget that our beverages can be, too. It’s okay to order a drink once in a while, but be wary of how much you consume! Opt for water or make your drinks skinny to trim back some of the calories.
3. Prepare meals at home.
Not only are you saving money by eating at home, but you are also more likely to cut your calories and avoid many of the unhealthy hidden ingredients found in restaurant food. While some menus do have “lighter fare” options, you still don’t always know what quality of ingredients are used in your meal. When you cook at home, you are the one in control!
4. Walk to class.
Unless your college campus is spread widely throughout the city, walking to classes can be the perfect way to burn calories throughout the day and sneak in some exercise. My university has horrible parking problems, so walking instead of driving between classes was actually faster for me and a good way to save on gas. If you don’t like to walk, consider riding your bike or skateboard instead!
5. Make it work in the dorms.
Even if you live in the dorms, you can still live a healthy lifestyle. Look for easy, healthy recipes you can prepare in the microwave or store in your mini-fridge. You may not be able to create Instagram-worthy dinners, but you can still manage some simple meals using the bare minimum.
6. Bring healthy alternatives to parties.
If you’re attending a party or social event, bring your own appetizer or dish. Find nutritious snack recipes that people will enjoy, bring a fruit/veggie platter with hummus or even pick up healthier versions of your favorite snack foods. You can check out some of my favorite healthy snack foods here. Everyone will be able to eat a little healthier, and no one will know the difference. 🙂
7. Find coupons to buy healthy foods at a lower price.
Since I started eating more produce and keeping certain specialty items in the house, I’ve noticed my grocery bills have gone up. Look out for coupons at your local grocery store and buy in bulk when possible. Generic brands are usually fine as long as you check your ingredients, and organic doesn’t always make a difference. You don’t have to break the bank when shopping for healthier foods. Keep in mind that even when you do spend a little more, you are investing in a healthier future.
8. Read your labels.
When I began my first Whole 30, I was amazed to see how many unhealthy (and unnecessary) ingredients were hidden away in many of the foods I commonly bought. In fact, I had to go to a specialty store to buy pickles that didn’t have food dye or corn syrup in them! Did you know that many tomato sauces and chicken broths also have sugar? I am still amazed at how hard it is to find foods without these sweeteners in them. Also, keep in mind that “low-calorie” doesn’t always mean “healthy.” Try to purchase foods with whole food ingredients in them as often as you can.
9. Find convenient snack and meal options.
For many of us, preparing clean and beautiful dishes for every meal can be a little unrealistic. When balancing coursework, a job, extra-curricular activities and a social life, there aren’t enough hours in the day to always have the perfect dinner on-hand. Figure out what you can eat when you’re in a major hurry or just too tired to cook. For me, this means stocking up on fruit, carrots and Lara Bars that are perfect for my grab-and-go lifestyle. I also like to hard boil a few eggs at a time and have them ready in my fridge when I need a quick protein-filled fix. Meal replacement shakes can also be a good way to go!
10. Figure out your healthiest options on campus.
Does your college have a dining hall or food court? Do your research and figure out what meals you can enjoy without sabotaging yourself. The university where I often work has a well-stocked salad bar, which can be a great option when I don’t feel like packing a meal that day. Are you a sandwich enthusiast? Swap out your usual fried chicken for grilled, and consider doing away with the bread altogether! Craving a burrito? Make it a burrito bowl. You can make small changes to cut back while still enjoying the same tastes you love.
11. Participate in more active social activities.
You don’t have to live at the gym in order to live an active lifestyle. Instead of letting all social activities revolve around food and drinks, consider going for a walk around a new area of town. Hike in a place you’ve never been before. Go to the beach. Spend the day mini-golfing. Go to a group exercise class with friends. Power walk around your mall before the stores open, and then go shopping. (Mall Walking: It’s not just for old ladies anymore!) You don’t have to sweat or do anything particularly strenuous. Find ways to get out and move around while still enjoying your friends’ company.
12. Don’t eat late at night.
Nothing good ever happens after 2 a.m. Even after 9 p.m., I’ve noticed that food choices tend to become a lot less healthy the later it gets. Pick a cut-off time to stop eating, and stick to it! This will help you skip the late night snacking that plagues so many of us throughout the college years and beyond.
13. Out of kitchen, out of mind.
Want to stop eating certain foods in excess? Don’t buy them! It sounds simple enough, but it’s a lot harder to mindlessly eat the foods that trigger us when they aren’t around.
14. Build your support system.
Find friends who will be a good influence on you! Ignore the naysayers – they will be out there. When I decided to change my diet for good, I did receive some negative comments from friends and acquaintances. Chances are, you will too. Don’t listen to them. You need to do what is best for you and your health. Spend time with people who also live a healthy lifestyle and are not looking to sabotage yours.
15. Create lifestyle changes.
For me, diets just don’t work. I have severely cut back on calories and tested out fad diets. Ultimately, I learned nothing from the experience and wound up gaining the weight back. You can’t just change your food choices temporarily – you have to develop healthy habits if you want to achieve lasting results!
Readers, have you struggled with college weight gain? What are you doing to combat that? What other topics would you like to read about on The Freshman 15?