Ben & Jerry’s, quesadillas from Wawa, Insomnia Cookies, Einstein’s Bagels loaded with cream cheese, and all-you-can-eat Commons and Hill meal swipes—to our taste buds, these treats are our best friends, our comfort and shoulders to cry on. To our stomachs, thighs, arms and butt (not to mention the bittersweet bra size increase), these delicious foods are our enemies.
I know I’m not the only one dealing with weight gain in college. It’s only been a few weeks, and my weight has fluctuated so much already! I’m starting to get back on the wagon and focus on my health, but just a couple of weeks ago, I felt like no matter what I did, nothing seemed to work! I tried dieting, cutting out certain foods, using all of the Cosmo exercise tips and running almost everyday, but my body did not react to any of it! What was I doing wrong?
Luckily, many of my friends felt the same way. We wanted to feel good about ourselves and be healthy, and there was no way we were going to let the dreaded Freshmen Fifteen take over.
According to the CDC, “regular physical activity, even if it’s lower levels of activity, helps boost your mood and sharpen up your judgment, thinking, and learning”. I know, I know, we’ve all heard that exercising every day, even if it means just going on a short walk, puts you in a good mood and helps you lose weight. Sometimes, however, exercise isn’t enough.
After analyzing my and my roommate’s eating patterns, I noticed the problematic late night snacking. Whether it’s because we were staying up all night to do homework or coming home from a great night out, something about a cookie or some chips or even some ice cream always sounded like the perfect idea. According to a study at Northwestern University, “eating late at night when your body wants and needs rest actually influences and promotes weight gain” even if it is healthy snacking.
My roommate and I also tried dieting. We cut out carbs and even attempted the Paleo “Caveman” Diet, but those were way too difficult to maintain. Cutting out entire food groups makes being consistent much harder.
Making smaller changes, like choosing a salad for lunch or dinner or only eating pastas a few days a week, is a lot more effective. Another easy change is substituting snack foods with healthy alternatives. Try eating apples and peanut butter, a snack that satisfies your sweet tooth without too many processed sugars. The apples are good a source of fiber, and the peanut butter contains a good amount of protein. Instead of munching on chips and feeling hungry a few minutes later, try salted roasted almonds or carrots. Substituting nuts for junk food will keep you full so you don’t overeat later. Other healthy snacks are fruits, raisins, granola, veggies and non-fat yogurt.
Another trick is to drink water every time you feel hungry. Most of the time when you feel hungry, your body is actually telling you that it’s thirsty. Instead of diving into your mini-fridge, try sipping on some water.
And for all of you who don’t want to change your eating patterns or don’t have time to exercises, it’s helpful to know that getting eight hours of sleep a night and lowering your stress levels can also help you reach your weight loss goals. Even sleeping burns calories!