College can be such a tricky time for staying on top of health and fitness goals because juggling education, a social life, and possibly work also can already seem like SO much!
I know from experience that college can be a time that many gain weight because they are starting to move less because of studying and class, and maybe no longer playing sports like in High School, and with this hunger cues can get skewed and metabolisms can slow down. This plus taking into account college parties where all of the sudden drinking calories can add up plus late night eating, and off sleep can lead to weight gain too.
Basically there can be a big shift from moving less and consuming more calories when transitioning into college life which can make weight gain happen pretty easily. I received a Bachelor’s in English from California Sate University of Los Angeles and I gained a lot of weight living the “typical college life”. This was before I got into fitness and I thought I wanted to do teaching or journalism, but I’m happy I found my true passion through fitness but have my English Degree to blog and write detailed instagram captions 😉
Looking back, I can see SO many mistakes in how I was fueling my body and barely moving it and I’m happy to share with you what I’ve learned so that you can stay fit, fueled, and focused while killing it in College!
Tip 1: Adjust Nutrition to be Fueling & Satisfying vs Just Pleasurable
Eating whatever whenever and not feeling much affects from it can I think be normal when younger, but with less movement and needing proper fuel to focus on studies, shifting to Macro Balanced Meals can be SO helpful for feeling good!
But if you’re in a dorm then you likely have maybe just a small fridge and microwave which can make fueling yourself well seem impossible, BUT Babe it’s not! Here’s a bunch of easy meals and snacks to help with keeping you fueled and satisfied and are Macro Balanced to help avoid weight gain!
NO COOK MEALS, JUST NEED A REFRIGERATOR TO STORE:
VEGETARIAN GREEN GODDESS SALAD
CUCUMBER TUNA SANDWICH & SALAD
EGG WHITE SALAD TOAST & EDAMAME SALAD
TURKEY SANSWICH + CHOCOLATE MEAL PREP
MICROWAVE MEALS:
15 MINUTE TURKEY, SWEET POTATO, AND BRUSSELS MEAL PREP
MICROWAVE SPICY CHICKEN STUFFED SWEET POTATO
MICROWAVE STUFFED SPAGHETTI SQUASH
7 MINUTE CHICKEN, VEGGIES, & RICE MEAL PREP
PROTEIN BAGELS (NEED A TOASTER)
DARK CHOCOLATE PROTEIN WAFFLES & YOGURT (NEED A TOASTER)
MACRO BALANCED SNACKS (NO COOKING REQUIRED)
LOW CALORIE DIPS W/ VEGGIE CHIPS
TOMATO MOZARELLA GRADUATION HATS
MICROWAVE DESSERTS
MICROWAVE CHOCOLATE PROTEIN DONUTS
PROTEIN POWDER/DRINK IDEAS
PROTEIN SMOOTHIE BOWLS (YOU CAN GRAB THE FOOD PROCESSOR I USE HERE!
CAFETERIA TIPS
And if you’re at a college with a cafeteria/buffet type of setting, here’s some tips I have for that!
For buffets, my typical suggestion is you get 2 plates: First plate is filled with just veggies and protein. Second plate is filled with carbs and fun foods. Sticking with this will I think be fueling and satisfying without going way over on calories. But since this could be buffet type of setting for every meal, then doing the first plate and maybe 1/2 or /4 plate of carbs/fun foods is a more balanced strategy.
Tip 2: Making Parties & Social Events Macro Friendly
You don’t need to avoid social gatherings to be healthy! Just go into them with a mindful attitude vs All or Nothing! I think a “common” thought can be around parties to not eat all day so that you can save calories for drinking ( I used to do this) but this lead to a lot of late night eating and then feeling sick the next day which lead to more indulgent eating…which lead to a lot of weight gain.
Instead just keep it balanced! Here’s some posts I have on managing alcohol!
And with football and other sporting events, there’s also lots of BBQs! BBQs are actually SUPER easy to be Macro Friendly at if you have the right mindset and prep! Check out these tips 🙂
EATING OUT TIPS
Heading off campus or grabbing a quick meal on the way to class can seem hard to manage too, but check out these tips!
MINFUL EATING TIPS AT RESTAURANTS
HABIT BURGER (ALSO GOOD BURGER/SANDWICH HACKS IN GENERAL)
MACRO FRIENDLY FAST FOOD STORY HIGHLIGHTS
Tip 3: Keep Active!
Focus on getting in consistent movement by going for a 10K/day step goal! And if you have time, focus on Sweating Smarter with strength training to build up your metabolism for more consistent fat loss!
If you need help with Sweating Smarter, then make sure you’re on my E-Mail List to get weekly workouts, or grab my SWEAT SMARTER AT HOME Workout program which requires just 2 pieces of equipment and can be done ANYWHERE! Meaning perfect for a dorm room workout!
And if you have access to a gym, then you might love my SWEAT SMARTER IN THE GYM Beginner program OR I do 6 WEEK CUSTOM TRAINING PROGRAMS too! Custom programs are based on your goals, how long you have to workout, and what equipment you have available!
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my Coaching Services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth 1:1 coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.