Avoiding Weight Gain at University

How to Avoid Weight Gain While Living in University Residence By Carly Spragg Going away to university is an exciting yet nerve racking experience, especially if it is your first time away from home. You are thrown into residence life, usually with no preparation on how to live on your own. Managing daily schedules, dealing with new stresses, getting appropriate sleep, eating well, and making time for exercise are all factors you’ll need to address. All of these changes can lead to weight gain and reduction in overall health and wellbeing. There are things that can be done to avoid this decline in health, or at least reduce the impact these negative influences may have so that your first year does not continue to affect your life years later. 1. Time Management There are many people to meet and things to do while in residence which is why setting priorities and having a timeline in which to complete them is necessary. At the beginning of each semester, get to know your class schedule and any other commitments that you may have. If you don’t include exercise into your daily plan and make it work, it is less likely to happen. Good time management skills also mean that top priorities, like studying and projects, get finished in a timely manner and there is more available time for exercise. 2. Make a Food Plan Whether you are eating in a cafeteria or cooking for yourself it is important that you have a plan. Most cafeterias offer healthy options these days, but here are some hints for eating healthfully in a cafeteria: Add vegetables to everything: If you have a sandwich, add extra lettuce, broccoli and peppers. Eat a salad as a starter before you choose anything else to calm your hunger a bit before you eat your main course. Don’t use a tray: If you are at an “all you can eat” cafeteria, choose one thing at a time, eat it and then go back if you want more. If you load up your tray at the beginning when you’re hungry, you are more likely to eat more if you don’t have to consciously decide if you want more and make the effort to go get it. Drink Water Instead: Juices and pop can add lots of unnecessary calories, plus they can be expensive. It is likely that juices in a cafeteria are loaded with sugar and contain no vitamins…skip them. Don’t go when you’re starving: Especially with buffet style cafeterias! School is not a vacation or special event, it is home. If you eat like it’s a special occasion everyday it will add up extremely fast! One of the most important things to remember about nutrition is that ALCOHOL IS NOT A FOOD GROUP! (sorry… it really isn’t!). 3. Get to know your Campus & Surrounding Areas There is more to school life than classrooms, your 6 x 6 room, and the bars. In most cities there are skating rinks, trails, parks and community centres available to students, they just need to be found. The more you venture out into your surroundings, the more the area will start to feel like home and not a hotel or vacation. A “vacation” mentality can lead to disregard for priorities, like exercise, that must be done on an on-going basis. It is common for residents to feel free from their parents, the constraints of home, and scheduled exercise they may have been engaged in previously. This regular exercise may easily be replaced with late nights and parties. Therefore it is important to take the responsibility to build a healthy life in your new surroundings. Most universities have great gyms and sport facilities, but you can’t use them if you don’t know where they are. 4. Make Sleep a Priority Lack of sleep can not only induce a sluggish brain but it can also contribute to a slow metabolism, increase in sugary food intake, and lack of motivation to exercise. Getting the appropriate 7-8 hours of sleep every night may mean that you will have to give up a party once in a while, but if you bail on those random Tuesday nights that may not even be that fun, you can go all out less often on the big occasions. Most residences have specific quiet hours, so if you find it too noisy, casually mention to your Resident Advisor/Don that it is loud and they will have to be the people to intervene, taking a bit of pressure off you. 5. Invest in a Professional Although trainers may be expensive, seeking their advice for even just a few sessions can help to use time wisely, get quicker results, and avoid injuries. Many student gyms offer personal training at a discounted rate. DISCLAIMER The information on www.shapehealthandwellness.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.

 

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