Make one or two REALISTIC goals that you think you can accomplish on a daily basis when it comes to eating. What I did was add to my Start page 2 simple goals: "Eat fruit at breakfast" and "Eat a vegetable at lunch."
Don't try to change it all at once - you'll feel overwhelmed and fail. There is no perfect diet anyway -- it's just day-by-day, meal-by-meal, trying to do better.
September Minutes: 60
Fitness Minutes: (98,749)
2/28/14 11:45 A
Well, don't try to do everything at once. Do you drink soda? I would start by cutting that out.
SP has lots of resources on healthy foods. When I lived in the dorm I would buy fresh fruit and veggies to keep in my dorm room fridge. You can have sweets in moderation, so if you can keep them in your room without overeating them go ahead.
What do you have in your room now? I can tell you that I ate hamburgers, pizza, and potato chips (not all the time, of course) and I lost weight. Portion control is key. You don't have to get rid of all the unhealthy foods...you just have to eat less of them.
One stumble does not a failure make.
Everything in moderation.
September Minutes: 0
Fitness Minutes: (23,132)
824 2/28/14 8:00 A
I lost 15 pounds my first year at college because I basically ate salad for lunch and dinner every day, and used the pool about five times a week. I would have lost more had I not eaten pizza a couple times a week and gone to the bars every weekend.
Just because food is there doesn't mean you have to eat it. If you have food service meals and can chose what you want, you need to make wise choices. Yes you can eat two cheeseburgers and fries every meal, but unless you are playing a sport and working out a couple hours a day, that would not be a wise choice.
I would guess that fruit is always an option, and salad is always an option. And that french fries and dessert always options too. If you replace one high fat meal a day with a salad and piece of fruit (provided the salad is not covered in cheese and ranch dressing) you will notice a difference in your weight in a month.
As for the snacks in your room, get rid of them! Have a couple of pieces of fruit around maybe, but a good rule is that if you want a snack, you have to go get it. having snacks right there makes them too accessible. Having to put on shoes and a coat to get a snack will make you think twice.
If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr
And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin
Life is too short for self-hatred and celery sticks. ~~Marilyn Wann
Make small changes. Instead of getting french fries get a side salad. Or get the seasonal vegetables as your side. I have eaten in a college cafeteria. The healthy options are available. Just hard to find
Made it to my maintenance weight of 125 pounds.
Even though I have reached goal. I still don't know everything about weight loss.
Living the college life and eating healthy can be difficult to balance, admittedly. I had a really hard time with it - I was used to my fantastic mom cooking all of my breakfasts and dinners for me (and they were healthy 98% of the time), so needless to say, it took no time at all for me to pack on a few pounds.
If you have access to appliances (fridge, oven, stove, microwave), it can be a lot easier for you to get on top of this. Some suggestions:
- Breakfast: Greek yogurt, whole wheat bagels or English muffins (my roommate always stole mine!), whole wheat frozen waffles, some fruit (whatever you like), and some nuts (almonds, walnuts, etc.). Here, the bread, nuts, and fruit are all shelf-stable, so you can just stash them on a shelf or in a drawer. And peanut butter! Get some of that, if you like it (or almond butter, or whatever).
- Lunch: Fresh veggies (carrots, pepper strips, broccoli, cauliflower, mushrooms, sugar snap peas, whatever you dig), canned tuna, salmon or chicken with whole-grain crackers or on toast or in a salad, canned beans.
- Dinner: Can be similar to lunch.
A few other tips that have been helpful for me: - For some of this stuff, you can shop in bulk. Buy the nuts and other staples (like rice) in the bulk section, out of bins. It's cheaper this way, and you can get exactly how much you need/want. - There are lots of awesome websites out there to help with meal plans, and great stuff for people who have little time and resources. Check out sparkrecipes, and I found this handy site after a quick Google search: www.nerdfitness.com/blog/2012/10/18/a-coll ege-guide-to-eating-healthy/. There's lots of stuff out there! - Pack snacks. For reals. Just do it the night before, and toss some stuff in your bag. Carrot sticks, nuts, string cheese, apples, bananas, whatever! - Get a good stainless steel water bottle and take it with you everywhere. Free water abounds, and it helps stave off your hunger, in addition to all the other things water is good for. - If you can, stash some snacks at work, too.
It will take some organization on your part, to be sure. At the end of the day, we all want to just plop down and unwind (or go straight to bed), but if you just take 20 minutes tops when you get home to organize/plan your food for the next day, eating healthy will become fairly easy. Good luck!
current weight: 139.0
Fitness Minutes: (2,155)
2/27/14 5:39 P
Maybe concentrate at first on adding and not taking away? Some things are obviously healthy -- vegetables, for instance. So you could focus on getting a certain small amount of vegetables in per day (over what you're doing now). One step at a time.
Height 5'8 1/2" SW: 190+ CW: 143.0
5K 4/21/11: 31:55
65 Maintenance Weeks
Fitness Minutes: (8,092)
2/27/14 4:33 P
You are right it is very difficult to eat healthy in college. I felt like a gained 5 pounds just eating the weekend breakfasts. The food places always had some fruit, which I would take sometimes. I did a lot of cooking myself in the dorm kitchens. I usually just bought a ton of chicken breasts, steamed them and ate them with some BBQ sauce. I did hit the grocery store about once per week and got some fresh fruit. I'm not big on veggies, so I would get those baby carrots and much on those. If I ate on campus, I would usually get a grilled chicken sandwich with lettuce. As far as exercise, I just walked everywhere on campus, I always thought that was enough. If your dorm has a fitness room, use it, I would do that in the winter on weekends when I didn't have to go anywhere.
current weight: 183.0
Fitness Minutes: (4,473)
20 2/27/14 3:56 P
It is so difficult for me to eat healthy. All of my 19 year old life has been spent eating unhealthy foods. I honestly don't even know where to begin anymore. I live on-campus so eating healthy is much more difficult, and I am a full-time student taking 18 credit hours and I have two part time jobs. I just want to start eating healthy and exercising again, but it seems nearly impossible. What do I do? How do I begin to motivate myself to eat healthy? What about all the junk I have in my dorm room now? :(
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