Are you scared of gaining weight in college? In this post you’re going to learn how to avoid the freshman 15 and possibly lose weight while you’re in college.

I’m going to show you simple college friendly tips to stay motivated, get a great college workout plan, and college friendly eating habits you can use right away to completely avoid the freshman 15.

A great college workout plan has 3 parts:

1. Motivation: you need it to actually stick with your college workout
2. College workout:  they need to be quick enough that you can squeeze in, but still effective.
3. Nutrition:  something that you can also make work with all the late night studying and dining hall buffets

What keeps you motivated when you are ready to quit exercising?

Keeping weight off in college is a lifestyle choice, not something you do part-time after a big meal or a late night party.

This means you need to be motivated and stick to your fitness plan no matter how busy or crazy life may get.

Here are 3 things you need to stay motivated so you don’t quit

1. You need a reason to exercise in college
   Think about why you are in college. There is obviously a reason. You want a job when you graduate or you want a certain career. You want money. You want a lifestyle you don’t have now… the list goes on and on.

   You could probably list more than 30 reasons why college will improve your life

   When the going gets tough in college, when classes are getting you down, you keep at it anyway. You know it will pay off in the end. The thought of a better life and all those reasons around it motivates you.

   They hit the gym when the semester begins, and three weeks later they are napping on the couch.

   You need to come up with the same types of reasons why working out and keeping up with your college workout plan will help your life BEFORE you start exercising.
   Most people have vague reasons why they need to exercise. Reasons like “to lose weight” or “to get in shape” are not personal. They hit the gym when the semester begins, and three weeks later they are napping on the couch.

   How will exercise impact your life?

   It will be different for everyone. Write down 30 reasons and look at this sheet when you start to lose motivation. This will keep you on your college workout plan when life gets crazy busy. 
2. You need your college workout to be FUN!
   
   Your workout needs to be the highlight of your day.
   You need to look forward to it and get excited about going. Think of a TV show you love that you just won’t miss. Why are you so consistent watching your show? Because it moves you. You enjoy it. You want to know what comes next etc.
   Can you really LOVE going to the gym?
   YES!
   Sure, running on a treadmill may not be all that exciting, but with weight training you can actually watch your body get better and better each and every week. You can keep track of your progress and try to break your personal lifting records on an exercise.
   This can be very motivating. So go out and get a good college weight lifting workout plan and keep a fitness log to keep track of your progress so you stay motivated.
3. Get a workout partner!
   Having a friend to workout with can help you a lot. You will be way less likely to skip your workouts. You can have someone there to spot you if you need help with one of the exercises like the bench press. So grab a roommate or class friend and hit the gym together.
   Don’t have a workout buddy? Don’t let this stop you!
   Go virtual! Email your friend your workout plan and do it together on the same days. It has the same effect – you won’t be likely to skip out if your friend is doing it too.
All right, that’s it for motivation. It’s important to know how to keep it if you expect to avoid the freshman 15 and stick to your college workout plan.

College Student Health Tips

College is bad for your health! Students feel way too busy to eat right, exercise, and get enough sleep. On top of that, universities are jam packed with germs galore.

So how do you stay healthy on a college campus? You're busy, so if you're not the perfect model of good health, don't beat yourself up! The trick is to incorporate small, healthful habits into your campus life. By doing so, you'll feel better both physically and emotionally and will be better able to navigate the stressful college experience.

Here are some basic suggestions for how you can stay healthy in college.

1. Get enough sleep. When it comes to balancing busy schedules, students tend to put sleep low on their list of priorities. Don't do this. Some people can function on three or four hours of sleep per night, but most people cannot. Without sleep, you're not going to be able to concentrate well enough to get the most out of your classes. If you can't always get a good night sleep, work regular naps into your schedule.
2. Sleep on a regular schedule. This can be hard for a college student. You may find yourself getting up early three days a week for your morning class and sleeping in until noon on the weekends. As much as possible, though, try to stick to a regular sleeping pattern. Also, try to go to sleep relatively early.
3. Eat sensibly. College students often gain weight due to late night eating and overindulgence of junk food. 
4. Eat breakfast. Skipping breakfast contributes to weight gain. It also will make it hard for you to concentrate in class. You don't have to eat a big breakfast; a bowl of cereal or a cup of yogurt will make you a happier and healthier human being.
5. Eat enough. Many students have problems with eating disorders, which can be deadly. If you have serious issues with food, seek help at the campus counseling center immediately. 
6. Drink water. Most people do not get nearly enough water. Resist the lure of soda machines and the unlimited soda at the dining hall and get into the habit of drinking water. Get a water bottle and carry it around with you.
7. Don't binge drink. Excessive drinking can lead to addiction or alcohol poisoning. But there's one undesirable effect of binge drinking that doesn't get talked about as much: it makes you gain weight! Some students deprive themselves of food during the week so that they can binge drink on the weekends without gaining weight, which is a bad idea. 
8. Work in walking. You're on a college campus, so take full advantage of walking opportunities! Even if you have a car, make walking your main form of transportation on campus. There's no better way to work exercise into a busy schedule, except for maybe #9.
9. Get a bicycle. If you go to school somewhere with a decent climate, travel around campus on a bike. Just remember: get a bike helmet and protective gear too, and ride with caution. Most college students ride bikes responsibly, but there's always a few that make drivers question the future of the species.
10. Spend time at the student recreational center. A big chunk of your student fees is going to the gym, so take advantage of it! Find an activity that you like, or take a class. You don't need to spend hours and hours working out to feel the benefits. Just remember: don't use the gym as a form of procrastination!
11. Get regular checkups. Your parents probably took care of this for you, but now it's up to you make sure you see a doctor regularly. You're probably entitled to an annual exam at the student health center. Ladies, you're probably entitled to an annual gynecological exam, which you need to start doing now, especially if you're sexually active.
12. Get a flu shot. Many schools offer them at low cost. College campuses are absolute cesspools of germs, so take this simple step to help protect yourself.
13. Learn to relax. This can be a difficult goal for a college student, but do your best. Learn to put things in perspective. If you get a C on that test you're freaking out about, nothing catastrophic will happen. If your school has a stress management course or exercise courses such as yoga, sign up.
14. Get mental counseling if you need it. Take advantage of the counseling services on campus. College students frequently suffer from anxiety, depression, eating disorders, addiction, and homesickness and student counseling services are usually well equipped to help with these issues.

Remember, do the best you can! Take the effort to be as healthy as you can, and you'll enjoy your college experience all the more.

Losing weight in college can be a difficult task for many students. They are away from home for the first time and have both new responsibilities and new freedoms. Parents no longer cook for students or tell them what to eat. They have the new experiences of both getting themselves to class on time and deciding if, when and what they eat. However, there are a few things that can make weight loss easier for college students. 

Drink water

At college, you need to make sure you are drinking enough water. Cafeteria foods are higher in sodium, which will dehydrate you. Also, drink water instead of beer or soft drinks. Beer and other alcoholic drinks are high in both calories and carbohydrates. Even if they are "lite," they still aren't healthy for you. Aim for at least 64 oz. of water a day, or drink enough water that you never feel thirsty.

Snack Smart

Try to avoid late night snacking or snacking when you are stressed. At these times, you are more likely to eat a bag of chips as opposed to a handful of almonds or a yogurt. While it is good to be snacking throughout the day, high-fat and high-sugar snacks will only help you gain weight. This kind of snack won't keep you full for very long. Try to eat high-fiber snacks as they can help you stay fuller, longer.

Beware Cafeteria Food

Cafeteria food is made to be produced in high quantities and served quickly. This means that it often isn't very healthy. When you are eating in your school cafeteria, stick to the salad bar (using light or non-creamy dressings) or steamed vegetables. Avoid foods covered in gravies and cream sauces or anything that is fried. Many cafeterias are trying to have healthy options, so eat these when you can.

Use Your Gym

Nearly every college or university has a student workout facility. You have already paid to use it in your student fees, so use it! Many schools offer personal training or group fitness classes as well, often at no additional cost. These are great ways to meet new people and lose weight. In addition, you can join a club sport or intramural team as a way to stay in shape and make new friends that share your interests.

Budget Healthy Snacks for Weight Loss for Students

1 – Nuts
Nuts are a great budget-friendly snack that can help you lose weight by stabilizing blood sugar and providing a protein boost. Instead of mixed nuts, which are often laden with an unnecessary amount of oil and fat, choose a one-pound bag of raw almonds, walnuts or pecans and put them in small snack bags to leave in your purse.

That way, the lazy dieter can be armed and ready whenever hunger strikes and they’re tempted to visit the snack machine. Include raisins, cranberries, semi-sweet chocolate chips, a drop of extra virgin olive oil and a dash of salt for more taste-bud pleasing variety!

2 – String Cheese

Most people think of cheese as a diet no-no but it can actually help you lose weight! One serving of string cheese contains only eighty calories and is loaded with usable protein and nutrients such as zinc, vitamin A and B12.

Those concerned with its high fat content can opt for a string cheese made with skim instead of whole milk. This budget-friendly portable food is perfect way for the busy professional to save both waistline and wallet!

3 – Almond Butter & Crackers

Almond butter can offer a delightful new twist to those still burnt out on childhood peanut butter and jelly sandwiches. Though the caloric-content may seem high to some wary dieters (190 calories per two tablespoon serving), a little bit goes a long way.

Spreading some on low-fat crackers and keeping them handy can stave off on-the-go hunger pangs and have you easily cruising past that fast food restaurant on the way home to a sensible dinner. This protein-rich food is high in nutrients, especially vitamin E and contains no harmful additives.

Concerned about cost? Check local grocers for dispensers that allow purchase by the ounce, instead of buying the usual one-pound jar.

4 – Apples

Since the dawn of man, apples have been the perfect portable food. At only about 65-80 calories per serving, these delicious health gems come in a wide variety of flavors from succulent and sweet to tart and tangy. Great for the student to eat alone on the way to class or cut up and dip in nut butter for a sweet treat.

According to a Brazilian study , women who ate three apples per day were noted to have had lower blood glucose levels and lost more weight than those who ate oat cookies. Loaded with essential vitamins and minerals, apples pack a healthful punch that is easy on both budget and figure.

For the best health benefits and the most bang for your buck, buy a three-five pound bag of organic apples and eat one daily.

5 – Yogurt

Yogurt is a great budget-friendly snack that promotes healthy digestion and weight loss. Loaded with friendly bacteria called probiotics, yogurt helps crowd out bacteria in the intestines and helps the body better digest and absorb nutrients.

Those who suffer from irregularity may find it especially difficult to lose weight if waste matter often remains in the intestines. The probiotics in yogurt help to regulate this problem by encouraging more regular waste removal.

For added nutritional and weight-loss benefit, add milled flax seed. Flax seed is high in dietary fiber and loaded with essential omega 3 fatty acids that decrease inflammation.

At under a dollar per serving, yogurt is an inexpensive way for the lazy person to eat their way to a slimmer waistline!

6 – Protein Bars

Protein bars can be effective weight-loss tools and are a great choice for the busy professional with no time for lunch before that 1-o’clock meeting. Preservative and additive-free raw food protein bars are an excellent choice because they deliver needed nutrients the body can easily assimilate and turn into fuel.

7 – Bananas

Bananas are one of the world’s most perfect foods. Not only do they come in their own portable carrying case, they are chock-full of nutrients such as tryptophan (a natural mood stabilizer), iron, fiber and potassium.

These extremely budget-friendly fruits usually cost under a dollar per pound (even the organic varieties) and are an excellent on-the-go snack that can be eaten anytime, anywhere. Peel and dip the banana in nut butter and granola for added variety!

8 – Protein Shakes

Protein shakes are perfect for the lazy person who just doesn’t have the energy to prepare a nutritious meal. Though some may be tempted to pick up commercial canned varieties, you can save a lot of money and get much better weight-loss health benefits by making them at home.

Start by pouring six ounces of low-fat cow, almond or rice milk into a blender, add a tablespoon of almond butter (95 calories), a scoop of plain vanilla ice cream (151 calories), a handful of blueberries or a small banana and blend for thirty seconds. Then, pour it in a thermos and go. This is only one suggestion. Modify this recipe based on your own dietary needs and preferences to create the perfect, portable weight-loss shake for you!

9 – Hard-Boiled Eggs

A hard-boiled egg contains less than 80 calories and contains a healthy combination of protein, eye-strengthening lutein, all nine essential amino acids, choline to regulate the nervous system, vitamin D and B12. Eggs contain 5 grams of fat but only 1.5 grams of unsaturated fat, making them a good choice for energy the body can use without adding pounds.

Hard-boiled eggs are budget-friendly too. Even at four dollars a carton for the organic variety, one hard-boiled egg is only a thirty-cent snack! Boil four to six eggs at a time and store them in the refrigerator. When hunger strikes, simply peel, sprinkle with salt and eat!

10 – Vegetables and Hummus

Hummus is a traditional Middle Eastern dip made from chickpeas that has recently made its way to health-conscious household tables across America. At 70 calories per two-tablespoon serving, this dip is a perfect snack food for the budget-conscious college student and can enliven the taste of just about any vegetable.

Save a bit more money by fixing hummus at home using chickpeas, olive oil, garlic, sesame seeds and choice spices. There are countless recipes to be found online. Hummus is an excellent source of dietary fiber, which aids in weight-loss by stabilizing blood sugar. Like bananas, hummus is also a good source of tryptophan, the pre-curser to serotonin that helps balance mood.

When life is hectic, there’s hardly any time to slow down and enjoy a good, nutritious meal. Whether you’re abusy professional, a stressed-out student or just a lazy dieter, these ten easy, budget-friendly snacks can help you attain your weight-loss goals and keep you one step ahead of the diet game!

How to Eat Healthy in a College Cafeteria

Instructions

1. • 1
     Limit the number of foods that you consume that are high in carbs, low in nutritional value and drenched in grease. If you must indulge in these items, make sure that you limit yourself to a reasonable serving size, nothing bigger than your fist.
   • 2
     Don't pass over the salad bar. There are most likely an almost endless number of salad combinations that you can make from the wide variety of choices that your school's salad bar offers you, so take advantage!
   • 3
     Pick up a couple pieces of fruit for later. Instead of making a late-night trip to your dorm's vending machines, try picking up a couple pieces of fruit at dinner so that you have something healthy to snack on during those cram sessions.
   • 4
     Opt for the fish or poultry dish, rather than the burger. If your cafeteria is like most, they probably offer some healthier entree options right along with the less healthy options. If you have to choose between baked salmon and a burger, go for the baked salmon. If this sounds too plain for you, then don't be afraid to add a little flavor with some toppings from the salad bar.
   • 5
     Get a small vanilla cone for dessert rather than a big slice of cake covered in ice cream and sprinkles. Be reasonable when it comes to sweets. Only take a portion large enough to satisfy your craving, not one large enough to give you a stomachache.
   • 6
     Stick to one glass of soda and then switch over to water or at least a fruit juice. Soda contains lots of sugars and empty calories, so if you must drink some, try sticking to one glass and then switching to water or fruit juice.
   • 7
     Eat at least half a cup of yogurt with each meal if it is available to you. Yogurt is one of the healthiest foods there is and has many health benefits. If your school has a yogurt bar that has plain yogurt and a variety of healthy toppings, try to eat a little at every meal.