Kick Off Summer With a Healthy Lifestyle

Finals are over, our things have been packed up and textbooks shoved to the deep recesses of the bookshelf and forgotten. The sun finally shines down, bringing warmth and happiness. Summer has arrived.

Amidst the blooming flowers and long-awaited free time, some of us realize something that we have yet to accept. Summer is here and it's time to get back in shape. After a semester of stress eating and late-night take-out many students find themselves doing the wiggle dance to get their jeans buttoned. Don't worry; there are several quick and easy ways to get back in shape.

One year ago I realized I was no longer in the shape I used to be in. In high school I'd played field hockey: a game with such intense practices that I needed to eat a large, carbohydrate-filled meal afterwards to replenish my energy and strength. When I got to college I stopped playing hockey to focus on my studies, but my eating habits never adapted to my less active lifestyle. By the end of my sophomore year I was two jean sizes larger than I had been at the end of high school, Minor health issues had now begun to affect my day-to-day activities. Walking the stairs that led to Towers often trigged a slight asthma attack and a five-hour work shift left my knees swollen and sore. I vowed that I would get back in shape. A year later I'm proud to say I lost 50 pounds and feel like a brand new person. I know what works, and for those who wish to get back in shape after a long semester, I have a few tricks to share.

First off, there is no such thing as a diet. It's important to remember that a healthy balance of fruit, vegetables and protein are necessary to maintain a good lifestyle. There are definitely foods to stay away from eating everyday; soda is a big one. The carbonation and sugar will make you feel bloated and contains hidden calories. It's okay as a treat sometimes, but not with every lunch. Another food to be aware of is mixed nuts. A ¼ cup of dry roasted, salted, mixed nuts can be up to 200 calories, and since they’re an on the go snack it’s easy to accidentally overeat. In small doses nuts — almonds in particular — have healthy amounts of omega-3 which boost mood enhancing neurotransmitters. Just keep in mind the portion sizes of the snacks you choose. You should understand that cutting back and moderating portion sizes will be hard at first. Don't give in to temptation.

Also, it's useful to have a calorie counter. There are several free applications on the app market that will help you to ensure you aren't eating more than the daily calorie requirement. Lose It! is an app that lets you scan the barcode of items and it recognizes the nutritional value. You then select the portion size and it will keep track of your breakfast, lunch, and dinner foods. It also allows you to search restaurant foods and input homemade recipes.

Next, you don't need a gym membership to work out, and workouts don't have to be so intense you can't walk the next morning. It's okay to start off slow. Go for a mile walk in the morning around the neighborhood and each week increase it by another half mile. If you feel comfortable, start jogging and walking intervals. It's best to slowly build up strength rather than use up all your energy at once.

If you can't get outside or on a treadmill once a day there are plenty of other tricks. Take the stairs instead of the elevator, or park further away from the building. If you live close to the supermarket and need to pick up a couple of things, walk or bike instead of drive. These small habits can have a lasting effect.
Working out alone can be tough; it’s best to find a workout buddy. They will be there to keep you on track, motivate you, and push you to the best of your abilities. Remember that results don't come over night — it does take time. If you get discouraged, your buddy will be there to pick you back up and get you moving again. Don't embark on a weight loss journey alone.

Another key component to getting back in shape and maintaining a healthy lifestyle is water. Dehydration can cause serious health issues; it's important to stay hydrated throughout your workout as well as the rest of your day. The Institute of Medicine recommends eight 8-ounce glasses of fluid a day. However, everyone is different. Depending on the activity level in your lifestyle you could need more or less. If you start to feel bloated and uncomfortable, back down a little on your water consumption because you don't want to drink too much.

With these few tips and tricks in mind you're ready to get back into a healthy lifestyle. Just remember, start slow, stay determined and the results will surely follow.