How to Avoid the Freshman 15

The "freshman 15" is a term used to describe the weight gain many college students experience. Dormitory food is usually high in fat and calories, and you may not have the free time you once had for exercise.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Athletic Socks
• Running Clothes
• Running Shoes
• Bottled Water
• High-energy Snacks
• Multivitamins
• Scales
• Small Refrigerators
• Exercise Equipments
• Exercise Mats

1. View dorm food critically. Find out if your dorm offers special vegetarian meals, which are usually more nutritious than the regular fare.

2. Eat from the salad bar and use light dressings. Ask for a baked potato instead of fries. Skip the casseroles, fried foods and desserts.

3. Make sure to eat a balanced diet that includes foods from the five food groups: meat or other protein-based foods, such as beans, nuts and eggs; grains; dairy; fruits; and vegetables.

4. Rent or buy a small refrigerator for your room so that you can keep your own foods there and depend less on the dorm meals. Stock your room with nutritious snacks such as fruits and nuts.

5. Eat smaller meals more often rather than infrequent, large meals.

6. Say no to the dormmate who wants to order a late-night pizza, and tell Mom to leave cookies out of the care package.

7. Drink alcoholic beverages in moderation. Keep in mind that one serving of beer contains about 150 calories.

8. Exercise regularly. Most schools have a gym that is free to students, so arrange to go with your roommate or friends as a social activity.

9. Drink at least eight glasses of water daily.

Tips & Warnings

• Manage your first-year stress through social activities and exercise rather than overeating.
• Opt for nonfat foods such as plain air-popped popcorn when you feel like a snack.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended to be a substitute for professional medical advice or treatment.

Who Can Help Sponsored

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[heartitude]

on 10/6/2009 I'm a female freshman in college, and I have found that I am actually losing instead of gaining weight. I engage in all sorts of healthy social activities, and don't drink very much, so I'm not overly stressed or anything. I don't skip meals, and actually prefer to have a large breakfast to jumpstart the day. I think the main difference is that I cook my own food - I chose my residence hall precisely for the reason that I like to know what's in my food and to control it. I'm an almost-vegetarian (I do succumb to shrimp), and a firm believer in organic ingredients, so I do my own cooking. As a result, I can always alter what I'm eating to fit my needs. If I know I've been eating lots of sodium-packed foods, I'll eat a lot of berries instead. I use olive oil instead of butter to mount my dishes. It helps that I've taken some cooking lessons too, so I know how to make the good stuff - n...

[johnsoncm]

on 8/11/2009 Great tips. Every one likes something healthy, so just eat more of it! I always liked my cheese burgers, but I love a good slice of cantalope too.

[EarthMother]

on 7/29/2009 How to Avoid the Freshman 15 is full of great tips. Smile!

[theperfectfit]

on 1/13/2009 This is a hoot! It was the same problem when I went off to Drexel University forty years ago. Some things never change. Walking everywhere today is just the same good advice for good health.

[outdoorperson]

on 10/23/2006 count your calories...I dont know about you, but it wasnt until I got to college that I could eat a slice of pizza, frozen yogurt, pasta, a hamburger, 4 donuts, a muffin and 3 cookies in one meal...All for the same price..