Choose wisely in the cafeteria. The dreaded foods are mostly unhealthy things that people choose in the cafeteria. It may be exciting to have endless choices and to eat with all your friends, to be constantly in an "all-you-can-eat environment" but can be dangerous if you do not have a lot of willpower at the day put. You can do that to resist the temptations in the cafeteria:
- Turn around the cafeteria before you make your choice. Many people eat too much in cafeteria or at buffets because they can not decide what to eat. It is helpful to read the menu, to roam between the different foodstuffs, and then to choose what makes you laugh most.
- If in doubt, choose the salad buffet. Load your plate with vegetables and garnish with a protein source such as chicken, tuna or tofu. Keep away from thick, creamy salad dressings as they contain extra calories. Consider making your own dressing of olive oil and vinegar.
- You do not have to limit yourself to just one food. Mixing can help create a rounded meal that includes the vegetables, lean protein, and complex carbohydrates that you need.
- Leave the dessert. Just because it's there does not mean you have to eat it. Save the dessert for two or three evenings a week. If you eat a dessert, choose a healthy variety like Frozen yoghurt or muesli, instead of the cheesecake or the brownies.
Keep healthy foods at home. Keep fruits, nuts, muesli and dosage soup at your home. Instead of getting something from the vending machine at home during learning late at night, you should rather nibble these healthy things. They also saturate you longer and do not let you break down as energy drinks and sweets do.
- There are numerous fruit varieties which you do not have to keep in the refrigerator, such as oranges, apples, bananas or pears.
- If possible, get a small fridge for your bedroom by storing perishable things like yogurt, and carrots.
Pull yourself up in terms of eating late at night. Students often stay awake for a long time to do homework or to pace for exams, while they help themselves with snacks to stay awake. But the extra calories of snacks late at night can really add up if you're not careful. Here are some things that you can do to not give in to your desires late in the night:
- Drink tea. Keep a water cook in your room and drink green, black or herbal tea during the night. If you feel like sweets, add some honey to your tea. This can also help you stay awake to learn, without feeling like you are after the enjoyment of coffee.
- Eat fruits or nuts. If you want to nibble at night, choose healthy options like these that provide your body with vitamins and nutrients that it needs to function well.
- Stay hydrated. People often confuse hunger and thirst. If you want to have a snack but are not really hungry, it is possible that you are actually thirsty.
If possible, eat at home. To be sociable is an important part of the university experience and usually you eat or drink. Eating from time to time is OK, but remember that the food in the restaurant contains lots of butter, fat, salt and sugar. You'll also save money by cooking yourself at home.
- When eating outside, keep away from fried food or sauces or dressings. Order food that is either grilled or baked.
- Avoid fast food restaurants. Every now and then it's okay to go to these restaurants, but it should not become a habit.
- Think about ordering salad with a protein source (such as salmon or chicken) and ask for the dressing to be served separately.
Lock yourself in while drinking. No matter how healthy you are eating, the extra calories in the alcohol can sabotage your diet. In addition, it usually leads to snacks late in the night when you stay up late and celebrate.
- When you drink, keep away from sweet cocktails or mixed drinks as they contain a lot of calories. Some cocktails contain more than 600 calories
You should have a scales in the room. Do not wait until you can really see the weight on your body until you start to feed yourself healthier. Make things a little easier by having a scale near you so you can weigh yourself from time to time.
- Always weigh in the morning before you have eaten something. You should weigh yourself naked or with little clothing.
- Keeping your weight in mind can also help you determine what eating habits work for you and which do not. If you lose in the one week, try to remember what you have eaten this week and what kind of sport you have been doing. Try to replicate this routine in the future.
- Maybe you want to take your measurements as muscles are heavier than fat. In addition, there may be spurious factors, such as weight through water, which influence the display on the scale.
Stay balanced. While nobody wants to increase during the studies, you do not want to spend all your years obsessed with your body. Keep in mind that being healthy is about finding a balance. It's okay to reward you from time to time; what is really important is how you balance discipline and enjoyment in the long run.
- Learn to distinguish between hunger and boredom. Many people eat too much because they are hungry, others because they are bored or restless.
- Drink a full glass of water before each meal to saturate you.
- Consider writing a nutritional diary to oversee what you eat.
by Adeel Shehzad