Discover Good Nutrition, Fitness &; Beauty

Avoid Weight Gain During the School Year

Posted: 02 Oct 2015 05:30 AM PDT

When you're busy balancing work and a hectic family life, your body often pays the price. Here are some simple fitness tips to keep your health in check.
This time of the year can be disastrous for people who are trying to lose weight. Maintaining a healthy body composition can feel like an impossible task for many.

Related Articles: 5 Secrets to getting your perfect body

The summer is almost over and with the school season starting, many students are heading off to college. For some, it will be the first time they have to fend for themselves. The saying 'gaining the freshman 15' becomes a reality for many new college students. The school time weight gain, however, is not just a reality for college students, but also for parents with school-aged children who have to start managing busier schedules.
The only way to avoid it is to find simple ways to stay active, reduce your stress level and stay on track with a healthy eating plan. Here are some simple tips to help you squeeze in daily activity and avoid gaining busy body weight.
Get walking: It may sound way too easy to be beneficial, but walking can help you to burn calories, improve muscle tone and reduce stress. Using a simple pedometer that clips to your waistband is a great way to get started with monitoring your daily walking activity. A healthy goal to try and reach is 10,000 steps per day. I recommend getting a simple pedometer if you are new to exercise and not incredibly tech savvy because they are very easy to use, cost effective and help keep you accountable to a daily goal.
Build up your pace: Start adding in regular walks to your day, slowly increasing your time until 30-minutes feels comfortable. Then, increase your intensity level by walking fast. Start including varied terrain such as hills, then progress to a jogging or running pace.
Start climbing: Walking up stairs is great for improving your cardiovascular fitness level. An added bonus of climbing stairs each day is that it works all of the muscles in the back of the legs and butt. If you can't find a good set of stairs to climb, do step ups instead. Aim to do the equivalent of 50 stairs per day.
Lunch- time catch up: It's much easier to complete a training program when you have a partner who is doing it with you. Try to convince a friend or family member to start exercising with you during your lunch break. It's a great way to catch up while doing your body some good.

Find a deal: Many colleges have recreational sports leagues and offer discounted gym memberships or fitness classes. Make it a point to find out what's on offer. If you are not a college student ask at work or your local community center what they have on offer to help you stay healthy. There are so many resources out there, you just have to find them. Look online for a program that allows you to try out lots of local fitness classes at a discounted price and, because you have to sign up in advance, it help you to stay accountable.
Learn a few moves: Perform body weight resistance exercises such as simple squats, lunges and push- ups in your room. When you're ready, progress to using weights. If you know how to do the basics, any time you have just a few minutes to spare, you can maximize your time by getting stronger with simple exercises. There are lots of exercise routines that you can do for free online when you have a little more time to spend.
Snack well: Don't fall into the bad habit of grabbing unhealthy snacks on the go, instead be prepared and carry healthy treats in your bag. Try to find snacks that are high in protein, as they will help you to stay fuller for longer. Avoiding empty calories and instead opt for nutrient dense foods that are essential when you are stressed and busy.
Stay hydrated: When your body is well hydrated, you may hold onto less water weight. I also find that when I am drinking fluids throughout the day, I am less likely to snack. Quite often we mistake thirst with hunger. Aim to drink a minimum of 8-10 glasses per day and add in extra if it is hot or you are exercising.
Try to stay active at this time of year because the holiday season is fast approaching and we all know that time of year plays havoc with your regular exercise schedule, too. If you try to stick to a good routine and squeeze in my tips when you get too busy, you will sail through the busy school season with your body composition and healthy diet intact.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.
Find out more at: http://www.DiscoverHerbalife.com