1. Switch to Whole Grains.
Everyone loves carbs, but a lot of the ones many of us eat everyday are not great for you. Instead of white bread, go for whole wheat or multigrain bread. Instead of white rice, go for brown rice, quinoa, or wild rice. Whole grains have much more nutritional value and have tons of health benefits including heart health, reduced risk of cardiovascular and heart diseases, and slower digestion (which is good for lessening blood sugar spikes!) It’s actually quite easy to just substitute whole grains where you would normally eat refined grains without a massive change in your meals.
2. Go Carb-Free for One Meal a Day.
This is typically easiest to do at breakfast. Go for things low in fat and high in protein, such as fat free yogurt or eggs. If you’re worried about the cholesterol in eggs, use one regular egg and the rest egg whites. You’ll still get the protein benefits with less of the cholesterol that comes with the yolk. For the yogurt option, you can go for a fat-free yogurt or low calorie Greek yogurt and then add fresh fruit and some chia seeds. Chia seeds are a super food with lots of protein, Omega-3s, and soluble fiber. They don’t really have a flavor so you can add them to lots of things for added nutrients! You can also incorporate the yogurt option into a smoothie with frozen fruit.
3.Eat More Soluble Fibers.
Soluble fiber is better for you than insoluble fiber because it dissolves into the water in your body to create a viscous liquid/gel that prevents some of the fat and sugar in your food from absorbing, which can help reduce cholesterol or maintain healthy levels of cholesterol. It also helps to prevent your risk of diabetes. You can find soluble fiber in foods such as apples, oat bran, chia seeds, beans, barley, and sweet potatoes.
4. Incorporate Regular Exercise into Your Routine.
Take advantage of the gyms you have on campus. Try to go 3-4 times a week and find a fitness routine that you like and can manage. Do a mixture of cardio and weight training. Maybe get on the elliptical for a half hour and then head over to the free weights and resistance bands. If the gym isn’t your thing, try doing outdoor activities like jogging, hiking, biking, etc. You can even find guided workouts on YouTube if you’d rather exercise in your room! Just find something that works for you and stick with it. Eventually you’ll see results and you’ll be able to work up to more intense workouts. Go at your own pace, be safe, and don’t do more than you can handle. You’ll get to where you want to be eventually, so take it slow and build from there!