Just like everyone else, this year I pledged to finally start working out and eating better. Part of it is vanity — who doesn’t want to look good in a bikini at the beach this summer? — but the other part is knowing that, as I get older, I have to start taking care of myself if I want to live a long, healthy life.

The problem is, I’ve always had a hard time getting (and staying) motivated — but not anymore! I recently signed up for an online fitness tool, MyFitnessPal, which helps me eat better and lose weight by keeping me accountable for what I’m eating.

When you’re creating your free account, MyFitnessPal will have you input your current weight and then enter your weight loss and fitness goals to come up with your calorie goal for the day. Note that this is only a suggestion and you should find what works best for you based on your lifestyle — I actually raised my calorie goal a little bit because I felt mine was too low and I was starving, and now I’m having no trouble staying within my allotted calories (and I’m still losing weight).

Then, just log all the foods you eat into your food diary (there are thousands of foods in their database, and you can even add your own if it’s not listed). My favorite thing is logging the calories I burn after doing cardio exercise — I love that it gives me a little extra wiggle room if I feel like having dessert (or an extra glass of wine)!

MyFitnessPal is more than just an online food journal. Additionally, it’s also a great web community where you can connect with other like-minded individuals that are trying to get healthy. Read blogs and tips from other MyFitnessPal users and connect with friends to motivate one another. A few of my work friends are on MyFitnessPal, and we’re always talking about our own progress and goals, and it’s nice to see each other’s progress. Plus, losing weight and/or trying to get in shape is so much easier with friends, because you have a support system that keeps you motivated!

This is the longest I’ve ever stuck with any weight-loss regimen — I’ve been sticking with MyFitnessPal fairly religiously for almost a month now, and I’m loving my results!

Laura is a St. John’s University grad who spends way too much time watching TV and imagining the characters are her best friends. She’s addicted to online shopping, dessert, and Pinterest. Follow her life at @lkdondero.

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We’ve all heard that we should try to avoid the dreaded “Freshman Fifteen” (which is actually more like the “Freshman Seven”), but there are other important benefits to maintaining a good nutrition and exercise routine. The better you treat your body, the better you will feel. The better you feel, the more successful you’ll be in school and the more energy you’ll have for the really fun stuff. Read on to learn how you can use the latest discoveries in health and fitness to stay healthy, happy, and motivated this school year.

1.     Cut down on time at the gym with interval workouts.

Intervals have long been an important part of many exercise routines. But a new study has shown that intense interval workouts may be just as effective as time-consuming endurance training. The study divided its subjects, healthy college students, into two groups. One group rode a stationary bike at a sustained pace for 90 to 120 minutes three times per week. The other group pedaled as hard as they could for 20 to 30 seconds, with short breaks in between, for a total of about six minutes of intense riding per day. The result? The students who rode intervals showed just a much of an increase in their endurance as the students who did sustained training, and showed the same molecular indicators of increased fitness in their muscles.

So if you don’t hours to spend at the gym, you can still get a great workout with a series of short, intense intervals. In order for this to work, you really have to push yourself, so give those intervals all you’ve got.

2.     Exercise to reduce stress and feel more focused.

In the unforgettable words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” While you probably don’t have a husband, a good workout may keep you from freaking out on your roommate. It will also help you pay more attention and concentrate in class. So don’t say you’re too stressed to go to the gym! Working out or even just taking a walk will help you feel better and complete that mountain of homework more efficiently.

3.     Stock up on healthy snacks.

Busy schedules and late nights can lead to lots of snacking, which doesn’t have to be a bad thing. A recently published study, the most comprehensive look so far at the causes of weight gain, showed that what you eat makes a big difference. Some results were expected – the participants who gained the most weight over a 20-year period ate large amounts of french fries, potato chips, sugar-sweetened drinks, red meats and desserts. Most people who maintained their weight or lost weight ate lots of standard healthy foods – fruits, vegetables and whole grains. But, surprisingly, consumption of dairy had a neutral effect on weight gain and weight loss was greatest among the subjects who ate lots of peanut butter and yogurt.

So, you can replace fried and processed snacks with food that tastes good, but is still healthy. Try some peanut butter on a whole grain cracker, or naturally sweet fruit yogurt instead of potato chips and soda from the vending machine. Fueling your body properly will give you more energy and prevent weight gain.

4.     Fidget!

In my favorite study of the summer, researchers found that performing more “incidental movement” each day – from tapping a toe while sitting to walking up the stairs instead of taking the elevator – helps improve cardiovascular fitness. This is great news for college students, since we spend so much time sitting. The study also found that some people are naturally more inclined to fidget throughout the day. If you’re one of those people (I definitely am), then keep it up! If not, start fidgeting! It’s possible to improve your health with the simplest, smallest movements, as well as larger changes like walking short distances instead of driving. Just try not to annoy your classmates by making noise or kicking their desks.

If you’ve never heard of Skinny Bitch, it’s  a really popular book by Rory Freedman and Kim Barnouin. The authors are two strict vegans trying to educate readers about how to live a healthier lifestyle. One day I was eating bacon with breakfast, chicken for lunch and steak for dinner, and the next, I was reading a paragraph about what was found in meat in slaughterhouses. When I was finished reading, I immediately went home and announced to my family that my meat-eating days were officially over. In the span of two hours, I decided to cut red meat and chicken out of my life for good.

I still eat fish sometimes, so I am technically a pescetarian and not a vegetarian. However, life as a pescetarian is still pretty difficult. For one thing, I never knew how many people had opinions about what I ate until I stopped eating meat. For another thing, I never realized how many things have meat in them. Here’s my story of what life is like when you cut out red meat and chicken…

When I first told my friends and family I was no longer eating meat, almost everyone rolled their eyes. My friends snorted and said, “yeah, let’s see how long this lasts.” My brother sighed, and said, “You just have to make things more difficult for everyone, now don’t you?”. Most people just look shocked and asked why I would ever do that, because it’s the stupidest thing they had ever heard of. I didn’t realize that what I choose to eat is anyone else’s business, but apparently everyone thought their opinion should be heard.

No matter what everyone said, my decision to change my diet was an easy one for me. I have an almost unhealthy love for animals, and I didn’t like what I was hearing about how they were being killed just so we could eat them (and please don’t sarcastically tell me that fish have feelings too, because I’ve heard that one a million times already). I also have a lot of stomach issues, and cutting out meat cut out tons of stomach aches. Plus, I was never a huge fan of meat. Turkey freaked me out, I was extremely picky with what kind of chicken I would eat, and the only red meat I actually enjoyed was an over-cooked piece of steak. Not to mention the fact that I stopped eating fast food entirely in high school (yes, believe it or not, I have never eaten Taco Bell).

But even though I love this decision, it’s still been really hard. Whenever I go to parties, I usually have only one or two options about what I can eat. And contrary to what some people believe, I don’t enjoy asking the host to go out of their way to make me something different — it’s uncomfortable, but what choice do I have? Going out to eat means examining the menu and getting a beyond annoyed look from my waiter when I ask them about ingredients. And let me tell you — finding a good 3 A.M. drunk food is a lot harder when it doesn’t involve the fast food option.

I think the worst thing about this diet choice is hearing what other people have to say. I never fully realize just how rude someone is until I tell them that I don’t eat meat. People I don’t even know very well have no problem telling me I’m an “idiot” for doing this. It’s been five years, and I still have to deal with the BS from a lot of my family and friends most of the time. I have never approached someone eating a steak and lectured them about it, so why do people insist on making fun of me for eating a veggie burger?

Despite all of the annoyances, I love my choice — I feel so much better about what I’m putting in my body. I’ve learned how to cook healthier — at first, I relied mostly on pasta, but I’ve discovered so many new foods I never would have tried otherwise. I honestly rarely miss eating meat, and I can’t see myself going back to it.

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GET IN MY BELLY.

[Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. This month, Khalea is giving up....wait for it....FRIED FOOD. She tripped up a bit in the beginning, then she embraced the faux fry, and now? Let's find out!]

Well, this is it. My last week of a whole month without deep-fried goodies.

It’s been beneficial, but it’s also been pure hell.

Coming from a place where battered items are nearly a food group, I basically had to change the way that I shopped and ate completely. Sure, finding new recipes was fun but it was also super expensive! $6.99 for a block of mozzarella cheese? I could’ve paid half of that for an order of cheese sticks at White Castle!

Maintaining a balanced diet messed with my pockets. It was difficult finding foods that were healthy and cheap in Manhattan where I began working. The battle between a $2.99 cheeseburger and a $6.99 wrap was a hard one to overcome.

Without French fries and chicken nuggets, foods that I usually turned to for my broke college student budget lunch, I came home and went to bed with my stomach rumbling. Yeah, I know I said I’d try a side salad instead, but that’s just not me. I’ve never been the small salad, no meat kinda gal anyway.

But as I said, I reaped many benefits as well. Even though I’m scared of scales, I feel lighter. My friends and family notice it as well. I’m counting my calories with a Blackberry app, something I definitely wouldn’t have done before. I enjoy a wider variety of fruit and veggies—I think I’ve had more apples this month than I had in an entire year.

So yes, I was satisfied most of the time, but I still counted the days until I could go back to my old and favorite habits. I’m excited to eat fried foods again, but I know that I’ll consume them in moderation now. I don’t want my hard work to go down the drain with one 10-piece meal.

[Get excited for June's challenge when Michelle tackles stress eating! And check out/be inspired by the other One Month Challenges we've taken on. ]

But somehow I feel like I’ve only won the battle, not the war, aka, Summer BBQs. With Memorial Day just around the corner, they’re a-comin’ and with them, beer, hot dogs, potato salad, chips and dip… It’s all going to tempt me beyond belief, especially once I have a few cocktails. So in an effort to maintain what I’ve worked so hard for, I’ve come up with a BBQ Game Plan.

This may sound deep, but setting an intention before I begin my day has really helped me stay on track. So why not set one before I head to any summer gathering where not-so-healthy food is involved?

Promise yourself to be kind to your body. Treat it like a temple; after all, it is what allows you to function normally everyday. Doing this will keep you conscious of your noshing choices.

Be sure healthy options are available. Find out if your friends, especially guy friends, are serving anything other than artery clogging fare. If they’re not, bring a veggie platter, and maybe some chicken or shrimp. That way you won’t be forced to eat a greasy cheeseburger.

Load up on veggies. So you’re there, you’re hungry, you see all the deliciousness being grilled and passed around. Refocus on your intention and GO FOR THE VEGETABLES. Load up on these bad boys and, of course, have the healthiest protein possible. You will fill up quickly (helloooo, fiber!) and ease the temptation for the fattier options.

Determine portion control. Okay, you’re really dying to try some macaroni or potato salad. Go ahead and indulge. BUT your serving should be small, about the size of your palm. Refrain from going back for more; remember you are in love with your new body.

Don’t drink too much. I totally lose track of my healthy eating mantra when I get drunk. Somehow I always think it’s okay to pile everything on my plate, like it doesn’t count. IT DOES. Even worse, our beloved beer, wine and the like have plenty of calories that will only add to the count, so that’s another reason to pace yourself.

I know this may sound really inconvenient and lame, but if you want to develop healthier habits when it comes to summer parties and barbecues (and not have to skip out on them because you’re afraid you’ll throw away everything you’ve worked for), it’s best to start off on the right foot, right now.

Remind yourself of those intense cardio sessions, thousands of crunches, hot yoga classes as well as the healthier food choices you’ve made. You are proof that dedication to your health and fitness works. Stay strong and satisfied with your beautiful bikini body.

I don't need no stinkin' fried food!

[Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. This month, Khalea is giving up....wait for it....FRIED FOOD. She tripped up a bit last week, but it looks like the fried tide may be turning.]

For the first time in weeks, I don’t have any dreams about mozzarella sticks.

I don’t wake up longing for the crunchy taste of hash browns in my mouth. I don’t even want a chicken wing….that much.

Even though I miss them, I’m really getting used to life without fried foods in my diet. I feel like I’m cutting so many calories from my daily intake and it feels amazing!

You guys know that the beginning was a struggle. But the comments from the readers in my last post really helped me get through this week. I’ve been having so much fun finding ways around my restrictions. At first I was afraid that everything would taste really bland without my favorites, but I was totally wrong.

Like one of the commenters suggested, I tried faux-frying. I made some zucchini with breadcrumbs and Parmesan cheese. Mmm, mmm, mmm—it tasted just like the recipe I use with oil! And the 60 calories per serving made it even more delicious. Tomorrow I’m going to try faux-frying some shrimp with breadcrumbs as well; I was going to try Shake N’ Bake, but it’s so high in sodium. By the way, that’s another good thing about this challenge—I’ve been totally label conscious during this month. I’ve also been enjoying Alexia Sweet Potato Julienne Fries with my meals; these oven potatoes run a close race with the oil-drenched waffle fries I was obsessed with last month.

There are so many yummy and healthy options in the world! I’m kicking myself for not knowing this before. The only bad thing about saving my calories is splurging on other foods that aren’t so healthy—hello Bleeker Street Pizza.  But hey, I’m still a work in progress, right?

[Check out and be inspired by the other One Month Challenges we've taken on. ]

I’ll admit it. I cheated.

On Wednesday, I had 13 fries and two chicken nuggets from McDonald’s.

I feel like Kanye the morning after he dissed Taylor Swift at the Grammys.

Until then, I was doing really well. No fried foods at all. I lost the urge to dig into a drummette and enjoyed an apple or a granola bar instead—out of sight, out of mind. After I nixed fried foods, I made better choices in my diet like I thought I would.

Until Monday’s office party when I had a spoonful of shrimp fried rice.

I know, I know. Cheating twice in seven days doesn’t scream commitment. When the fried food is right in front of my face, staring me down, it’s like I can’t say no.  I’m ashamed of myself—I thought I was stronger. But other than those two weak moments, I really think I can do this. My family, friends and Facebook acquaintances were all rooting for me when I wrote about my first week.

“You can do it!”
“If you get through this month, I’ll try it myself!”

It feels really good to have the support of my loved ones. Even my mom told me she won’t fry any chicken while I’m home for the week. Everyone thinks that I can do it…now it’s up to me to believe in myself.

After walking my dog around the neighborhood twice (as punishment), I’m going to try some new, low-fat recipes. Another plus from this challenge is trying new dishes that I normally wouldn’t if I were chomping on onion rings. I already had some Greek food for lunch last week (where has Spanakopita been all my life?) and my friends and I are going out for Indian this weekend. If my mouth is preoccupied with new flavors then I won’t miss the old ones.

But until then I’ll be looking for more recipes, erasing all memories of my deep fried past and trying to move past those two mistakes. Next week will be a clean (and healthier) start, I promise. After all, I still have Strappy to fit into!

Got any ideas? Recipes? Inspiring quotes to push Khalea along? Share below!

[Check out the other One Month Challenges we've taken on. ]

[Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month

I’ve lived in the South for a good portion of my life, which means that everything is deep fried – vegetables, candy, cookies and my absolute favorite – chicken. If it doesn’t have a crispy, golden brown finish then I usually stay away from it. From the bacon and hash browns I have in the morning to the French fries I eat with my dinner, I can honestly say that I don’t have the healthiest diet at all. And when my physician told me that I’m at risk for diabetes, it was obvious that something had to change. African Americans are the leading race plagued with diabetes, heart disease and high cholesterol. The lack of exercise and greasy, indulgent soul food has to be a factor. I don’t want to be a statistic – I have too many dreams for my future…and too many clothes to buy.

So I decided it was time to make a change. A big one. A one-month one.
For the entire month of May, I’m giving up fried foods. I won’t be eating any of it. At all. Not one fried thing.

I think that cutting fried foods out of my diet will begin a slew of healthy habits. I already workout (Flirty Girl Fitness works wonders), but I still indulge in the occasional Chick-fil-A sandwich or a Bloomin’ Onion. Talk about counter productivity! I’m hoping that cutting out fatty fried foods will cut major calories from my diet and leave me with more energy to exercise. It’s quite a healthy change, and just the change I need  for myself, my family and Strappy, the Dolce and Gabbana number I want to fit into one day. Why not start now?

In true Southern fashion, I ended my fried food frenzy with a big bang: all-you-can-eat wings at Hooters. As I stared at the mounting pile of bones and wet wipes, I felt greasy and bloated—it was not pleasant at all. I always feel that way after a huge, breaded feast. “What are you gonna do without these?” my friend asked, waving a lemon-pepper wing in front of my face. I didn’t know. Anything would be better than my food daze, though.

Feeling rather disgusting, I thought the transition would be smooth. While I was grocery shopping, I thought about all the changes I could make. Instead of my two strips of pork bacon, I would eat turkey sausage. I’d trade my fries for a side salad. I was excited for this change and all the fun new things I could eat.

But the fantasy is always quite different from reality, right? Not long after my fairy tale grocery expedition, things got difficult. I had a relatively healthy breakfast, lunch and dinner on Sunday, but then Monday morning happened. While walking to school, I could smell everything I was giving up – the chicken biscuits, the waffle fries, the fried rice from Panda Express.

Thankfully, my determination dominated my temptations and I’m still hanging in there. While my friends gorge on their number six combos from McDonald’s, I eat at home to avoid indulging on my delicious enemy. And I even forgo walking by my favorite fast food joints to play it safe—anything to avoid backsliding. But with the support from family and the “after” dress that I purchased to celebrate the month, I can’t go wrong!

At least I hope.

[Check out the other One Month Challenges we've taken on. ]