Getting in Shape for Spring (Break)
Quiz Results
See
how you scored! Then read the informative article below on getting in shape for spring break!
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Question |
Correct
Answer |
Your
Answer |
| 1. |
If you are going to drink, be sure to eat less through the day. |
False
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False. Many calorie conscious college students try to “bank” their calories to allow for the calories they are drinking. This is a very dangerous idea. The absorption of alcohol is accelerated if there is no food in your stomach to slow it’s way into the bloodstream. |
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| 2. |
Crash dieting will get you in the best shape for spring break.
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False
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False. Crash dieting never works. The more drastically you restrict your calorie intake (as in crash diets), the more likely you are to gain back all of the weight … plus more. |
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| 3.
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It’s best to eliminate pasta to lose weight.
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False
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False. Losing weight is about calories in/calories out. No one particular food contributes to excess weight. It is about portions and calories. If you can eat a reasonable portion of pasta it is fine to include … even if you are trying to lose weight. |
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| 4. |
Everyone gains weight on vacation.
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False |
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False. Actually, some people lose weight on vacation. Vacation is the perfect time to pay attention to what you eat and drink, exercise regularly and relax. |
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| 5.
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The calories in alcohol don’t count.
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False
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False. Alcohol provides the body with calories … just like other beverages. |
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Getting in Shape for Spring (Break)
With spring in the air, college students gear up for their annual spring break trip. ( See Eating on the Road) Crash dieting for the big event often prevails and sensible eating plans are abandoned. Before you jump onto the next diet bandwagon, let’s look at what works and what doesn’t. The ads for “losing weight while you sleep,” “swallow a pill to become the thinner you,” or “wear a patch for stronger abs” are all so seductive. But, of course, they just don’t work.
It is tempting to eliminate as many calories as possible to lose weight quickly, but going too low is counterproductive. When you severely restrict calories, your body assumes a protective role and tries to conserve energy by lowering your metabolism. (see the January issue of Food Bites)
The more you diet, the fatter you become. |
When evaluating whether a diet makes sense or not, ask yourself:
- Does it promise a quick fix?
- Does it eliminate a whole food group or require that you never eat certain foods?
- Does it rely on a single study to support it?
- Does it contradict what you know to be valid information?
- Does it sound too good to be true?
If you answer yes to any of these questions, chances are it’s not a diet for life. On-and-off dieting is not the way to go. The more you diet, the fatter you become, so keep looking for something which will promote weight loss and allow you to maintain that loss.
Whether it’s eating fewer carbs, eating more protein, or cutting out 2 A.M. munching, the bottom line in any diet is how much you eat and how much you burn. Instead of cutting out entire food groups, look to “shave” calories by eliminating foods you really don’t need, eating smaller portions of everything and following a sensible meal pattern. (See our Spring Break Diet)
As spring approaches, think about opportunities to increase your activity level in ways that make you feel good. Taking long walks, joining a spring intramural league or riding a bike are all enjoyable and generally accessible on college campuses. Increasing your activity to include daily exercise always makes sense whether your goal is weight maintenance or weight loss.
College spring break ... drinking, drinking, and more drinking. |
Another overriding theme of college spring break is drinking, drinking, and more drinking. While studies suggest that alcohol has some health benefits such as helping your heart and clearing out your arteries, many students drink substantially more than what’s considered “healthy.”
How much is too much? That is an individual thing. What you drink, when you drink it, and your body type all play a role in how your body handles alcohol. Some students try to “bank” their calories if they know a big drinking night(s) is coming. Cutting back on food during the day to “save” calories for drinking can have a devastating effect. (See Guidelines for Safer Drinking)
With spring in the air it is a good time to get a fresh start on taking care of your body and mind. March is traditionally National Nutrition Month (See National Nutrition Month messages). Check out what you can do to improve your diet. Spring break might be your incentive to lose weight or it could be a launching pad to take inventory of your health habits. Take care of your body by evaluating your diet, your weight, your drinking patterns and your exercise routine. Make small, gradual changes where and when you are ready … then build on those successes.
Can healthy eating and college life go together? Absolutely! Get the nutrition facts you need in the book Eating Well on Campus by Ann Litt, M.S., R.D., L.D.
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