We’ve all heard of the dreaded Freshman 15.
Some of us have even experienced it ourselves!
However, there are simple ways to stay in shape while in college.
Spoiler alert: They don’t involve any crazy ideas or crash diets!
That means you can still have your nights out with the girls or guys at the local bar or restaurant and still keep the weight off!
Do it With Friends
Sometimes, we lack the motivation to do something when we’re left on our own. We can get caught up with work, classes, and just getting used to college life.
For some, it’s a rough transition from going to a more relaxed environment to a stricter one.
The reality that you’re an adult and responsible for yourself can overwhelm people and make them feel like they can’t do everything.
However, a workout buddy can help with that.
Research even supports the theory of workouts with a friend.
It’s been found that having a workout buddy helps increase your motivation and improves your workout performance too.
Having a friend will help keep you accountable. It will also help keep you on time and showing up.
You might be more willing to cancel on yourself than you would with a friend.
So, the next time you’re thinking of going at it alone, bring a friend along on your journey to stay in shape.
This doesn’t just apply to your workouts either!
If you find yourself wanting to start a diet or to eat healthier, a friend could help join in so you’re both keeping each other on track.
Even studying or doing homework with a buddy will benefit you!
It could also result in you expanding your social circle too.
Be Consistent
Most people struggle with consistency.
We all know that consistency is the key if you want to obtain any amount of success.
Unfortunately, any life changes you want to make, you’ll have to be consistent.
This is especially true when it comes to diet or if you want to stay in shape. But where do you begin?
There are steps you can follow to make sure you keep things consistent.
Step One
Start a morning routine. Now, we all hate mornings.
However, waking up early even if you don’t have class or work will help.
How?
It keeps you on track on the days where you might laze around.
Of course, a lazy day here or there is okay but when you’re just starting a diet or exercise routine, the more consistent you can keep your routine, the more likely you’ll stick with it.
Step Two
Do something even when you don’t want to. There will be days where you just don’t have the motivation to do anything or want to.
However, you have to break that line of thinking. The more you just put things off, it’s more likely you won’t continue or restart again.
Instead of having a full lazy day of nothing, try going for a brisk walk or take an easy day to your workout.
Step Three
Focus more on the process than the results.
This can be a tough one for people.
You might have a dress that’s tight on you now that you hang up for motivation for the future.
It might help in some ways like redirecting your thoughts when you want that extra cookie, but it could also bring you down.
The last thing you want is to feel bad just because you want a cookie or didn’t have the motivation to work out hard that day.
Instead, focus on what you can do right now and not what you can do in the future or what you will look like.
This redirects your mind to focus on here and now and you can achieve the small goals and realize in the end “Hey I did it!”
Step Four
Stick with what you love. You want to stay in shape but how likely are you going to work out if you hate exercising?
A dance workout may not be what you’re interested in. The same goes for spending time running or swimming.
Time on the elliptical or weightlifting may be more what you’re looking for. Experiment and find what works best for you.
If it feels more like fun and less like work, you’ll be more likely to stick with it. No one is going to want to wake up early and spend time doing something they hate!
Step Five
Make reminders.
It sounds silly and simple, but it really helps. We often get caught up in the hustle and bustle of life.
Our minds are all over the place between school deadlines, work, keeping up with friends and family.
It can get to be a lot and even basic things you’d think you wouldn’t forget could slip your mind.
Sometimes, you may even have to remind yourself to eat!
Put up post-it notes, write on a whiteboard, even put notes on your mirror, fridge, or doors so you’ll ensure you get the message.
A study conducted on daily reminders and daily goal success found that the reminders and the frequency of the reminders increased productivity.
The participants were more likely to complete their daily goals when they had constant reminders.
Bulk Buy Your Food
College food isn’t known for being the best.
When you think of food and college together, you might picture pizza, beer, and ramen noodles.
Those aren’t great for your health or your diet. Usually, your diet falls off and you eat worse because no one is cooking for you.
Some people might think they don’t have the time.
Others might be working with a strict budget and can’t afford the food they did when they lived at home.
However, there are ways to still stick with your budget and get access to more than ramen noodles.
One way to save money but still afford to eat is through buying in bulk. There are a few ways you can do this.
You can join a wholesale club where you pay a monthly or yearly fee and have access to a plethora of bulk items.
Most college students can’t afford this option.
The other option is going to any store and buying the bulk items. Often, these items are on sale and cheaper than if you were to buy singles.
Pay attention to meat sales when your store has them. You might be able to get a bunch of packages you can freeze and take out as you go.
Keep in mind you can make large meals and freeze them or meal prep too. That saves you money and cuts down on time.
While it sounds like an “old person” hobby, couponing can save you money too. Some establishments even do double coupons or coupons for bulk items.
Add Quality Protein to Every Meal
It’s not a secret that diet is key to a healthy lifestyle. This often becomes an issue once we leave home and have to cook for ourselves.
We get busy, we lack money, or just don’t know how to cook. While you may be struggling with food, this is a diet that’s on to something.
Low-carb diets are generally successful.
Why?
They require high amounts of protein.
There have been dozens of studies on low-carb diets and the positive effects they have.
One study showed that more weight and body fat was lost on a low-carb diet than a low-fat diet.
Another study found that low-carb dieters experienced less hunger than those on low-fat and other diets.
Researchers found that those that followed a low-carb diet had improvements in mood.
Now, I’m not advocating for a low-carb diet but one way to stay fuller longer is by adding more protein to your diet.
Protein-enriched foods keep you fuller longer.
This can help with keeping you from reaching for snacks after you eat because you’re still hungry.
It doesn’t just keep you fuller longer either. It can help with your workouts and post-workout recovery.
Protein helps build your muscles. It increases your muscle mass and strength when you’re weightlifting.
On the other hand, if you’re trying to lose weight but want to maintain the muscles you built, more protein will keep your muscles intact.
Consuming more protein also helps maintain strong bones and prevents bone issues and lowers your risk for bone diseases like osteoporosis.
Studies have shown that increasing your protein intake can lower your risk for late-night snacking and reduce cravings.
Protein doesn’t have to cost you either. Brown rice, quinoa, and beans are some of the cheapest and healthiest foods in the world.
So, if you can’t afford to eat meat all the time or don’t want to, there are options available to help keep you stay in shape.
Don’t Wait to Workout
How many times have you told yourself, “I’ll start tomorrow!” But then tomorrow never actually comes?
While putting it off until the next day may work for some people, most won’t ever begin.
How do I start?
Don’t think, just do it!
There’s no perfect time to start.
You might think, “On Monday I’ll be less busy and can start then.”
But life will always have some distraction or constantly be happening. If you’re a planner and need a set schedule, pencil it in!
As you start exercising daily, it’ll become a habit that once your alarm goes off, you’ll jump right to it!
You may even ditch the daily reminders and start your workout without prompting!
Lift Heavy Things (Safely)
Weightlifting often gets a bad reputation, especially among women.
A common misconception with weightlifting and women is that they’ll bulk up and achieve a muscular body like a man.
However, it’s all shrouded in myth.
Women can build muscle, but you won’t carry it the same way a male does.
Don’t be afraid to pick up the weights at least a few times a week. Studies show it not only does it aid in weight loss and fat loss but improves your overall health too.
Weightlifting does come with some precautions, though.
Beginners tend to take on too much weight at once and suffer from poor form. These can contribute to a risk of injury.
The last thing you need is to get injured while trying to get healthy. There are some tips you can follow to lift safely.
One of the most important things to do is correct your form and limit how much weight you’re lifting.
It may feel easy to you but that doesn’t mean it’s safe.
You want to lift comfortably at about 12 reps. Once you’re able to do that, slowly increase the weights.
Don’t overtrain your muscles either.
You might want a sleek back or Arnold Schwarzenegger’s arms, but it won’t happen overnight.
Ideally, you want at least 48 hours of rest before you train the same muscle group again.
Fuel your body properly with a healthy diet rich in protein and drink plenty of fluids.
Final Thoughts
The transition to college can make life rough. Everything in your life is changing and it might affect your health.
Your diet might become poor or you might even stop exercising.
However, it’s important that you not only stay in shape for your physical well-being but your mental well-being too.
