Tackling Weight Gain in College

March 8th, 2010

Sometimes the same skills you need to succeed in school can be used to fight fat, especially what’s known as the Freshman 15.

Those extra pounds that students pack on start as early as the first year in college (although it may not be just 15 pounds!). If you’re not careful, those pounds can add up due to factors such as stress, late-night eating, and not having the time to exercise.

It takes dedication, hard work, and motivation – three keys to success for good students, too – to keep your weight from ballooning out of control.

Spring is almost here, and it is the perfect to make exercising a habit. The weather is warm enough to exercise outside (even in the Northeast!) and fitness centers sometimes offer extra classes for students wanting to get in shape for the summer.

Here are 10 ideas to consider:

1. Join a boot camp. Boot camps offered by local gyms or personal trainers are a hardcore workout that will whip your body into shape. Although it’s an extra cost – sometimes $200 or more – for the sessions that meet every day or every other day, the boot camps I’ve attended attracted college students who needed something to motivate them to get out of bed in the morning and work out before a hectic day of classes.

2. Work towards a goal. Get a group of friends together from your dorm and sign up for a 10K, half marathon, or any kind of race or triathlon. You’ll avoid weight gain and can create long-lasting friendships. If you pick a race in a different city, that’ll be a great road trip!

3. Walk more. Chances are, you’ve found shortcuts to get around your large campus. Ditch the shortcuts–walk to your classes instead of riding the campus bus and take the stairs instead of the elevator. You’ll burn more calories without even realizing it.

4. Sign up for an intramural sports team. Colleges have a variety of options and  fun activities like kickball and dodgeball, so you’ll laugh while you lose.

5. Go dancing. Schools have ballroom dancing clubs, salsa clubs, step dancing clubs, dance teams, and options that will allow you to sneak in some exercise.

6. Achieve balance. Sit on a stability ball while doing homework. You’ll still get your work done, but you’ll be challenging your muscles, especially those pesky abs.

7. Don’t binge drink. An average drink or cocktail has about 150 calories, and it only takes 3,500 calories to gain a pound. If you have five drinks over a weekend, that’s an extra 750 calories.

8. Plan ahead. Decide what type of food you want to eat before you head into the dining hall. That way, you won’t be overwhelmed by the options. Eat a piece or fruit or a salad before anything else–by filling up on the healthy options, you’ll have less room for the high-fat stuff.

9. Resist sodas. Carry around a bottle of water so you won’t be tempted to buy a soda or high-calorie coffee drink.

10. Get rest. Studies have shown that a lack of sleep can lead to weight gain. For example, when sleep was restricted for men, their desire for high-carb food shot up by 45 percent.

—Lori Johnston. Additional reporting by Melanie Turner.

Entry Filed under: Advice,Health