How to Stay Fit in College: 10 Tips to Staying Fit & Healthy

Staying fit in college is not easy, but it certainly is possible!

College is often seen as a time for growth and new experiences, but unfortunately, for many students, it also comes with an unwelcome guest: the dreaded “freshman 15.”

Many students experience weight gain during their college years, usually starting with the first year of college.

Whether it’s due to the stress of adjusting to college life, the availability of unhealthy food options on campus, or the lack of time to exercise, maintaining a healthy lifestyle in college can be a challenge.

However, it’s not impossible to stay fit in college.

By making small, sustainable changes to your daily routine, you can stay fit and healthy throughout your college years.

Additionally, if you are a female, you are at a greater risk of weight gain.

Dr. Connie Diekman confirmed that as they join college, most girls experience a change in metabolism as they switch into adulthood.

While girls may be at a higher risk of weight gain due to metabolic changes during this time, men are not immune to the effects of college life on their health.

The amount of weight gained varies from person to person, but the good news is that many resources are available to help you avoid or manage weight gain in college.

This article will explore some tips and tricks for staying fit and healthy in college, including exercise routines that can be done in small spaces, healthy food options for dorm rooms, and strategies for managing stress.

So whether you’re a freshman just starting out or a senior looking to maintain your health, read on for some practical advice on how to stay fit in college.

Why is it Difficult to Stay Fit in College?

Staying fit in college is challenging for many students, and several factors contribute to weight gain during this time.

One reason is the college environment, which can make it difficult to prioritize healthy habits.

Late-night study sessions, social events, and the availability of unhealthy food options on campus can all contribute to poor eating habits and a lack of exercise.

Research has also shown that social factors significantly influence college students’ weight gain.

Social Cognitive Theory suggests that people’s behavior is influenced by their social environment, and this theory has been applied to college students’ eating habits.

For example, eating for social reasons, drinking alcohol, and overeating in the cafeteria are all behaviors influenced by social factors.

While the college environment can make it challenging to stay fit, it’s not impossible.

With the right strategies and mindset, it is possible to prioritize health and fitness while still enjoying all that college has to offer.

In the following sections, we’ll explore some tips and tricks for staying fit in college, no matter what your schedule or lifestyle looks like.

Top 10 Tips for Staying Fit in College

Here are the top 10 tips for staying fit in college, which include diet, exercise, and lifestyle advice:

1.) Buy Healthy Snacks

Eating healthy snacks at school is a great way to stay on track with your fitness goals, especially when hunger strikes between meals or late at night.

Instead of reaching for the usual suspects, like donuts, chips, or pizza, try to keep healthier options such as nuts, vegetables, fruits, low-fat yogurt, or cottage cheese.

By purchasing these snacks ahead of time and keeping them easily accessible, you can satisfy your hunger without resorting to unhealthy choices.

When studying for hours on end, it’s easy to feel tired and reach for a quick energy boost in the form of a sugary snack or fast food.

Packing healthy foods as a lunch or snack during your day can help you avoid this trap and save money.

Additionally, healthy snacks provide the energy you need to power through your day and help eliminate feelings of hunger.

Furthermore, consistently eating healthy snacks can help you develop the habit of sticking to nutritious foods.

Opting for nutrient-dense snacks like Redd Bars or those from Optifast can help you avoid the temptation of sugary substitutes and stay on track with your weight goals.

By filling the gaps between meals with healthy snacks, you can maintain a consistent energy level throughout the day and avoid overeating during meals.

Incorporating healthy snacks into your daily routine is a simple yet effective way to stay fit and avoid weight gain in college.

By making small changes to your snack choices and planning ahead, you can fuel your body with the nutrients it needs to thrive while staying on track with your fitness goals.

2.) Eat Breakfast

Skipping breakfast is a common mistake many college students make to save time or simply because they don’t feel like eating in the morning.

However, this can be detrimental to your goal of staying fit in college.

Breakfast is often referred to as the most important meal of the day, and studies have shown that skipping it can lead to weight gain.

A meta-analysis published in Preventative Medicine found a positive association between skipping breakfast and being overweight or obese, regardless of cultural diversity among countries.

This suggests that promoting breakfast consumption in all populations can be beneficial for weight management.

When you skip breakfast, your body is more likely to overcompensate later in the day by overeating or snacking on unhealthy options.

To stay fit and healthy in college, it’s important to start your day with a nutritious breakfast that includes metabolism-boosting foods such as complex carbohydrates, proteins, fiber, vitamins, and minerals.

Avoid fast food and sugary snacks, as these will not provide the sustained energy you need for the day.

It’s worth noting that intermittent fasting can be an effective strategy for weight management, and some people find success with it in college.

If you are doing intermittent fasting, you will probably skip breakfast.

However, intermittent fasting is not for everyone, and it’s important to consult with a healthcare professional before starting any new diet or eating plan.

Eating a healthy breakfast is essential to staying fit and healthy in college.

By starting your day with nutritious foods, you’ll have the energy you need to power through classes and activities while reducing the likelihood of overeating later in the day.

3.) Limit Sugar Intake

Sugar is a pervasive ingredient in many foods and drinks we consume daily.

From cakes and chocolate to sodas and bread, it’s difficult to avoid the allure of sugar.

However, while sugar may taste good, it can be addictive and harmful to our health.

Excessive sugar intake can lead to diabetes, weight gain, and cognitive problems, among other health concerns.

To stay fit and healthy in college, limiting your sugar intake as much as possible is important.

Sugar and sugary snacks and drinks provide little nutritional value and can pack in a lot of calories.

Instead, focus on incorporating whole, nutrient-dense foods into your diet, such as fruits, vegetables, lean proteins, and whole grains.

If you’re craving something sweet, try opting for natural sweeteners like honey or maple syrup, or reach for a piece of fruit instead of a sugary snack.

By making small changes to your diet and limiting your sugar intake, you can improve your overall health and reduce your risk of weight gain and related health problems.

4.) Keep Your Alcohol Consumption In Check

Alcohol consumption can be a major contributor to weight gain and unhealthy behaviors in college students.

According to a study published in the American Journal of Health Behavior, binge drinking is associated with poor diets, unhealthy weight control, body dissatisfaction, and sedentary behavior, and alcohol-related eating is associated with an increased risk of overweight/obesity.

In addition to the high-calorie content of alcoholic beverages, excessive drinking can also lead to severe hangovers, which can negatively impact a person’s ability to exercise or make healthy choices.

To avoid weight gain and other negative consequences, it’s important to keep your alcohol consumption in check.

If you choose to drink, limit yourself to a moderate amount of red wine before bed.

It’s also important to stay hydrated by drinking water before, during, and after drinking alcohol because alcohol has diuretic properties.

Coconut water is a good option, as it contains both water and electrolytes, which can be depleted by alcohol consumption.

Along with that, when we consume alcohol, we’re ingesting several toxins, most notably acetaldehyde.

Darker liquors and drinks, like whiskeys and stouts, have even more congeners, which lead to greater hangovers.

If you want to avoid a bad hangover, you must do a couple of main things.

First, it’s important to focus on restoring amino acids and energy.

Caffeine can be helpful for some people, but it’s important to be cautious and not overdo it.

For those looking for a natural hangover aid, OverEZ is a supplement that has shown promising results.

This supplement contains organic and pure ingredients that focus on liver recovery, such as l-cysteine, zinc, and chicory root.

Unlike other remedies, OverEZ is taken before drinking to help prepare the body for the recovery it will need.

Keeping your alcohol consumption in check is important to staying fit and healthy in college.

By drinking in moderation and being mindful of your choices, you can avoid weight gain and other negative consequences of excessive alcohol consumption.

And if you do overindulge, focus on restoring your body with nutrient-dense foods and consider trying a natural hangover aid like OverEZ.

5.) Stay Hydrated

Staying hydrated is crucial for maintaining good health and staying fit in college.

The human body needs water to function properly, and the average person should aim to drink 2 to 3 liters of water daily.

Water plays a key role in improving metabolism, so staying well-hydrated is important to keep these processes running smoothly.

Dehydration can slow the body’s processes and lead to negative side effects like headaches and fatigue.

If you struggle to drink enough water, there are several strategies you can try.

For example, you could set reminders on your phone to drink water throughout the day or always carry a reusable water bottle with you.

Taking a water bottle to class is also a good idea to ensure you can access water throughout the day.

Adding flavor to your water with fresh fruit or herbs can also make it more appealing.

Lastly, you can incorporate fresh fruits and vegetables into your diet, as they also contain water.

In addition to drinking water, it’s important to listen to your body and stay attuned to its needs.

If you feel thirsty or fatigued, it may indicate that you need to drink more water.

By prioritizing hydration and making it a part of your daily routine, you can improve your overall health and fitness in college.

6.) Don’t Multi-Task While Eating

Mindful eating is an important practice for staying fit and healthy in college.

When you eat while doing something else, such as watching TV or scrolling through your phone, you are more likely to overeat because you aren’t paying attention to how much you are consuming.

Research has shown that distracted eating can negatively affect weight loss and maintenance.

In a study published in the American Journal of Clinical Nutrition, participants who were distracted while eating not only ate more during that particular meal but also consumed more calories during subsequent meals.

To avoid overeating and maintain a healthy weight, it’s important to practice mindful eating.

This means paying attention to your food and being present in the moment while you eat.

Take the time to savor each bite, and focus on the taste, texture, and smell of your food.

By practicing mindful eating, you may enjoy your meals more and can better recognize when you are full.

This can help you avoid overeating and make healthier food choices overall.

If you struggle with distracted eating, there are several strategies you can try.

For example, you could make a rule to avoid using your phone or watching TV while you eat.

Instead, focus on the people around you or simply enjoy the experience of eating.

Ultimately, the key to mindful eating is to be present and attentive to your body’s needs.

By making a conscious effort to eat mindfully, you can improve your relationship with food and maintain a healthy weight in college and beyond.

7.) Drink Black Coffee Instead of Sweetened Coffee Drinks

Drinking coffee is good for weight loss and staying fit and healthy, but choosing your coffee drinks wisely is important.

While black coffee can offer several health benefits, sweetened or flavored coffee drinks can be high in calories and contribute to weight gain.

Research has shown that coffee can help boost metabolism and energy levels, which may reduce the risk of weight gain.

Some studies have even suggested that coffee can help suppress appetite, leading to reduced calorie intake.

However, it’s important to avoid adding too much sugar or milk to your coffee.

These ingredients can quickly add calories and negate coffee’s potential weight loss benefits.

Instead, try drinking black coffee, espresso, or Bulletproof Coffee, which is made with butter and MCT oil and has been touted for its potential weight loss benefits.

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While coffee can be a helpful tool for weight loss, it’s important to remember that it should be consumed in moderation.

Too much caffeine can lead to negative side effects, such as jitters and insomnia.

Additionally, coffee should not be relied on as a sole means of weight loss but rather used with a balanced diet and regular exercise.

8.) Find an Enjoyable Way to Exercise

Staying fit in college requires a balanced approach to healthy eating and exercise.

Although exercise cannot compensate for a poor diet, it remains crucial.

However, fitting in exercise during the college years can be challenging.

Fortunately, there are ways to make it more fun and manageable.

One way is to enlist a gym buddy or exercise partner to join you.

Having someone to work out with can make the process more enjoyable and give you the necessary motivation to stick to your fitness routine.

You’ll be less likely to cancel a gym session if you are going to hang out with a friend while doing it!

Another option is to participate in intramural sports.

Many colleges offer recreational sports, ranging from basketball and soccer to kickboxing and ultimate frisbee.

You don’t need to have any prior experience or be part of the school team to join.

Club sports also welcome members of all skill levels and offer a great opportunity to make friends while getting fit.

Walking is also an excellent form of exercise that can easily be incorporated into your daily routine.

Walking is one of the best cardio workouts for weight loss and is an excellent way to burn calories, improve your overall health, and help you lose weight.

Finally, remember to find an exercise you enjoy and do it regularly.

Whether it’s running, swimming, strength training, yoga, or something else, finding an enjoyable form of exercise will make it easier to stick to your fitness routine and stay fit in college.

9.) Get a Good Sleep at Night

It’s no secret that college life can be stressful and demanding, leaving little time for self-care, including getting enough sleep.

However, neglecting sleep can have serious consequences for both your physical and mental health, and can even impact your academic success.

Research has shown that young adults entering college often experience a shift in their sleep habits and patterns to adapt to the demands of their new environment.

Unfortunately, this shift can have detrimental effects on their overall health and well-being.

In fact, the American Psychological Association has reported that insufficient sleep has been linked to numerous negative health outcomes, including weight gain and the development of unhealthy habits.

When you don’t get enough sleep, your body’s hormones can become imbalanced, leading to an increase in appetite and cravings for unhealthy foods.

This can cause you to overeat and make poor dietary choices, leading to weight gain and other negative health outcomes.

Additionally, sleep deprivation can have a significant impact on your mental health, leading to feelings of anxiety, depression, and irritability.

These feelings can make it even harder to maintain healthy habits and stay motivated to care for yourself.

Contrarily, getting enough sleep each night can positively affect your health and fitness, and you can even lose weight overnight by getting enough sleep.

In short, cutting corners on sleep to meet the demands of college life is a costly mistake.

Prioritizing sleep is essential for maintaining good physical and mental health, and for achieving academic success.

So, prioritize sleep and aim to get at least seven to eight hours of sleep each night.

10.) Manage Stress in a Healthy Way

College life can be stressful, with academic demands, social pressures, and financial responsibilities all taking a toll on students.

Chronic stress can prevent you from losing weight, even if you are exercising regularly and have your diet in check.

In fact, a study published in Physiology & Behavior confirmed a modest weight gain over the first year at university, which was associated with higher levels of perceived stress in women.

When stressed, it is easier to feel the need to eat more to replace the energy the stress has used up.

Stress can also lead to poor sleep, which can further exacerbate weight gain and negatively impact overall health.

Therefore, it is crucial to manage stress healthily.

One effective way to manage stress is through regular exercise, which has been shown to improve mood and reduce stress levels.

Even a short walk or yoga session can help you feel more relaxed and focused.

Meditation and mindfulness practices have also been shown to be effective in reducing stress and improving overall well-being.

Consider trying a meditation app or attending a mindfulness workshop on campus.

Another option is to seek support from friends, family, or a mental health professional.

College campuses often have counseling centers that offer confidential support and guidance to students.

Finally, consider natural remedies for stress relief, such as meditation, progressive muscle relaxation, or regularly meeting with someone to discuss your stress.

Remember, managing stress healthily is crucial for overall health and well-being and can also contribute to weight loss and weight management goals.

Final Thoughts: Best Tips for Staying Fit in College

Staying fit and healthy in college is not easy, but it is achievable with the right mindset and discipline.

The college environment can be overwhelming, with demanding coursework, social events, and extracurricular activities, but this does not have to come at the expense of your physical and mental well-being.

By following the tips outlined in this article, such as eating a healthy diet, staying hydrated, exercising regularly, managing stress, and getting enough sleep, you can maintain a healthy weight and improve your overall health.

Remember that small changes in your daily routine can add up to big improvements in your physical and mental health.

So, make it a priority to take care of yourself, and you will not only feel better but also perform better academically and enjoy a more fulfilling college experience.

If you are interested in more tips or guidance, consider contacting Anthony Maldonado from Smile Tutor, an experienced educator with over 25 years of experience working with college students.