Healthy Habits in College

The Freshman 15: that term is so outdated. Who decided that we need any kind of phrase to describe weight gain? And why are we talking about weight gain in the first place? And does it even have anything to do with being a freshman in college?

I could go on and on about my theories of why the "freshman 15" became a thing. Maybe food on campus isn't as healthy as the brochures tell us, maybe we exercise less because we're not on our high school sports team anymore. But you know what they don't tell you?

You're supposed to gain weight when you get older.

Your body isn't supposed to just plateau when you turn 18. If you could potentially get pregnant one day (whether you plan to or not), your hips might get a little wider in preparation. It's okay to not fit into Aeropostale anymore.

Nobody told my little anorexic brain that there was no need to panic. I remember looking at girls that graduated high school before me; I'd see their pictures from college on Instagram and criticize them for "getting fat", but in reality I was absolutely terrified of what was in store for me.

So much pressure is put on us to avoid the freshman 15. "Be sure to check out our newly renovated gym", your orientation leader tells you. "Don't worry, we have a salad bar, too". But the transition to college (especially if you're moving away from home) is draining enough, worrying about your body can make your situation worse.

I certainly didn't perfect the whole "staying healthy" thing while in college. But looking back, I'm thinking about what worked and what didn't. Here are some of the ways you can be mindful and positive while adjusting to your new college lifestyle...

Maintain a healthy routine

Your schedule is going to be all over the place once you go to college. It's not like high school where you always have school at 7:30 and you go home by 3 with a designated lunch period sometime in the middle. Somedays, you might be going to an early morning classes, while others you might be free until noon. You'll be out with friends on Fridays and sleeping in on Saturdays. I found it important, however, to still keep a relatively normal sleep schedule and lifestyle routine. Sure, when it's been a long week it's nice to sleep in, but spending my entire college experience in bed just because I could wasn't a wise idea. Getting up, getting breakfast, and practicing many forms of self-care helped me stay on track with my eating.

Meal plan around your schedule

Meal planning is a great way to make sure you're getting your nutrients in. Whether you're worried about overeating or under eating, it's helpful to make conscious decisions before you hit the dining hall. Even if you don't plan out every meal, having some structure to your diet can go along way. It can also benefit you to get to know all of your dining options. From my experience, there' s always food available to you that isn't plastered all over the dining hall menus. Look into what your campus offers and find what works best for you.

For more on meal planning, check out my previous post "3 Benefits of Meal Planning" here: https://www.thewildflowerway.org/post/3-benefits-of-meal-planning

Invest in healthy and helpful snacks

Let's say you have a heavy course load on Tuesdays with back to back classes all afternoon. It's natural to feel hungry before you finish your day, but instead of just hitting up the vending machine down the hall, consider packing some protein and carb filled snacks to get you through your day.

Need some new snack ideas? Here's my list:

https://www.thewildflowerway.org/post/my-favorite-snack-pairings

Stay hydrated

I feel like this is especially important for college students that chose to drink alcohol, but really, we all need to hear this. Water is your friend!! I don't need to sit here and spell out the benefits of staying hydrated, because you know them. I know you know them. So do whatever you need to do to fill your tummy up with some H20 and move on!

Consider your meal times

I'm not saying there's a right or wrong answer here, but I'm asking you to consider your ideal dining scenario. Do you find yourself binge-eating when you eat dinner alone in your dorm room? Maybe you feel the opposite: you eat more in social situations. Do you only eat dinner if you have a friend with you? Reflect on the setting you're eating in, and work in time to be in your happiest and healthiest one.

Find new ways to exercise

Even if you're continuing the sport you played in high school, it's likely your exercise routine and activity levels will be changing. As an undergraduate dance major, I felt myself doing more artistic projects rather than high-energy aerobic routines. Look into intramural sports, clubs to join, trails to hike, or simply build walking into your routine to keep your body in motion.

Balance rest and outings

Going out and having fun can be an important part of college, but balance this with your downtime, too. Be active and be free, but have time to take care of yourself, too. Is your Saturday best spent going on a morning hike, shopping at your local thrift, getting your nails done, or reading in bed? Staying active is important, but don't forget to recharge your battery.

Prioritize mental health

Mental health affects your physical wellbeing in so many different ways. Whether you're too anxious to eat or using food as a comfort item, check in with these feelings. College can get crazy, but these problems will keep following you around if you don't address them. Whether you struggle with disordered eating or not, it's important to take care of your mind no matter what's going on. Many campuses have on-site counseling available to help you if need be.

For more resources, please visit https://www.nationaleatingdisorders.org/

Accepting yourself as you are

Okay, so you eat a balanced diet, exercise regularly, and are feeling good mentally, but your body is still changing. That's okay!! If you're going to college right after high school (or shortly after even), you're in a phase of your life where your body is still moving forward pretty quickly. None of this is about avoiding the freshman 15; it's about growing and changing in a healthy and positive way. And if you had a rough freshman year and gained a few? That's okay, too. Focus on how you feel more than how you look.