Freshman 15. These are the two words that make every college freshman go pale. Unfortunately, there is a reason behind this stereotype. Even past freshman year, students find their jeans fitting a bit snug after late nights filled with pizza and studying (or, perhaps more realistically, video games). At first, I found it difficult to eat healthy on a low budget while finding time to fit in exercise between classes. I by no 
means consider myself a crazy health nut, and I certainly get lazy and find myself pigging out on Girl Scout cookies (those Thin Mints are just too tempting for my willpower to handle). However, I figured out some tips and tricks to get by, and found that getting—or staying—fit on a busy college schedule isn’t as hard as you’d think.
-Use your head and do the math
“As far as food goes, good nutrition isn’t rocket science,” said Todd Barnes, Head Strength and Conditioning Coach at Arcadia University. “We know that grilled chicken is better than breaded chicken and a Big Mac and large fry is filled with fat. Garbage in is garbage out. If you eat badly, you’re going to feel badly.” The more “garbage” calories you eat and the less you exercise, the more you will gain—do the math. “Remember that one pound of fat is 3,000 calories,” said Barnes. “Eating two value meals from McDonalds a week is like gaining an extra pound of fat a week.”
While it’s true that obsessive calorie-counting could lead to destructive behavior such as eating disorders, it’s healthy to at least keep an eye on what you’re putting you’re your mouth and how much you’re burning at the gym. However, the problem with this sentiment is that many students claim it’s difficult to avoid “garbage” foods as a college student—and to find time to go to the gym. These statements are not necessarily true, if you moderate. Which brings us to our next section:
-Everything is okay in moderation—well, maybe not everything
“My biggest tip regarding food and diet would be that everything is okay in moderation,” said Meghan Sarao, Head Athletic Trainer at Arcadia University. “It’s difficult when you eat in the dining hall because it’s easy to have pizza at every meal and ice cream for dessert. It’s there and it’s present. It’s okay to indulge every once and a while, but every day isn’t so great your arteries. Try and mix things up and have a variety of food. If you’re going to have a slice or two of pizza, have a salad that has bright colors with it.” I know I have some pretty intense cravings for Michael’s fries, and I occasionally give in. And occasionally is okay—don’t beat yourself up over it. However, that being said, letting “occasionally” become five times a week is where most college students go wrong.
-To those of you who are 21 or over, get some class!
Okay, well, let’s be realistic here—college students of all ages drink. Many view the consumption of alcohol as a way to relieve stress, socialize, and just have fun. However, alcohol can be expensive, and many students opt for the cheapest possible brand, whether it’s beer or liquor. However, studies have found that if you put a few extra dollars into purchasing wine, your waistline will thank you. According to a Harvard University study, wine doesn’t add on the pounds, but other forms of alcohol do. Get some class, people!…but only if you’re 21, of course.
-Get eight hours of shut-eye every night
For college students, it’s difficult to get a good amount of sleep every night. With projects, studying, and hanging out with friends, getting to bed at a reasonable time gets pushed to the sidelines. There are a multitude of reasons why you should get a healthy amount of sleep—and I’m about to add one more. According to the aforementioned Harvard University study, the participants who slept less than six hours a night or more than eight hours a night gained the most weight. That means that “catching up” after nights of bad sleep by sleeping 10 hours in one night will actually make it even easier to gain weight. Start making sleep a priority again. I know it’s easier said than done, and that this might mean less procrastination and better time management, but your body will thank you.
-Make the gym a priority
“I just don’t have time to work out.” This is a statement heard often from many people around the globe, college students included. Though it may sound harsh, this statement is merely an excuse. If you don’t have time for working out, it simply means that going to the gym is not high on your priority list—and it should be. “Reevaluate your priorities and improve on your time management,” said Barnes. “If [your health] is something you value—and you should—you’ll find time for [working out]. I was college student at one point, and I know you can make time for a It is possible to maintain good grades and a social life while still getting in a workout at least three times a week.” The problem is that many do not place working out as high up on the list as other activities, such as creeping on people on Facebook. Even if I don’t have time to get a full workout in, I try to move around at least a bit. After all, a ten minute workout is better than nothing at all, which leads into the next point:
-Every little bit counts
Walking or running for a few minutes a day might seem like nothing, but those burned calories add up. Park a bit farther away so you can get a bit of walking in, or ride your bike to class instead of driving. Some feel as though they need to spend hours of their day in the gym, but this really isn’t the case. This sentiment applies not only to exercise, but to food as well. Something as small as ordering a diet soda instead of a regular soda will save a few calories, which will add up in the end. I’ve taken to drinking only water throughout the day—except for my much-needed caffeine.
-Make exercise fun
Many view exercise as a horrible, tiring chore that they have to get over. This attitude will make even the most driven student reluctant to head to the gym. Having a good attitude about exercise is one of the most important aspects to keeping fit. After all, looking forward to exercise will make you more likely to stick to your routine. “It’s something that you can do for yourself every day and just have some ‘me’ time, to ride the bike and read a book or listen to a great playlist,” said Sarao. Personally, I love watching a movie while I run on the treadmill, or listening to a brand-new album for the first time to distract myself.
Exercise doesn’t always have to take place at the gym. “You don’t always have to use weights or run,” said Barnes. “Getting involved in intramurals is always a good way to stay in shape, and it’s fun…I like to do a variety of workouts: running, jiu-jitsu, boxing, weight lifting, and biking.” Find an activity you love and stick to it. Many college students view exercise and healthy eating as a this long, arduous process—a hassle. It really doesn’t have to be that way. Staying fit in college is cake—if you have the right attitude.
