You face many temptations on and off campus --- some that can increase the size of your waistband. Late-night studying, freedom in the cafeteria and easy access to junk food can all trigger weight gain. In addition, college students may find that homesickness, stress, anxiety and learning how to adapt to a new life can contribute to weight gain. There are a variety of ways to safely shed pounds and improve overall health.
Step 1
Talk to a nutrition counselor or a student health services employee at your school. These specialists can help you learn how to make good choices when eating.
Step 2
Concentrate on what you eat. KidsHealth.org suggests doing this by eating slowly and only at meal times. Choose lower-fat options such as low- or no-fat salad dressings and dairy products. In addition, stay away from vending machines and empty-calorie drinks such as soda pop.
Step 3
Limit portion sizes and avoid going back for seconds.
Step 4
Avoid alcohol consumption. Alcoholic beverages are not only dangerous to your health, they contain high amounts of calories that can contribute to weight gain.
Step 5
Add 30 minutes of exercise into your daily schedule. Walk to campus or climb a flight of stairs instead using an elevator. The Harvard School of Public Health recommends exercising with a friend to keep you motivated and on track.
Tips and Warnings
- Avoid fad diets and weight loss supplements. Although these weight-loss remedies may help you lose weight at first, they are not typically effective long term. Watch less television every day. This not only keeps you less sedentary, it can keep you from observing tempting junk food commercials. Consider removing the TV from your room and avoiding it at meal times.
- Although smoking is sometimes used as an appetite suppressant, cigarettes can actually decrease energy levels and make exercise more difficult, both of which can contribute to weight gain. Sleeping less than seven hours each night can promote stress eating and overeating.
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