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.

[tovtov]

on 5/5/2009 This is so true - thanks for article!

[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..

on 7/16/2006 Try to maintain a semi-structured sleep schedule throughout the week, aiming for at least 7 hours of sleep a night. The more time you spend awake, the more time you're awake to eat. Also, be sure to drink- water, that is. Carry a water bottle with you at all times. Dorm water can taste funny sometimes, so a Brita filter or flavor packets of Crystal light or tea can be wonderful. When you need a caffeine boost (and who doesn't during exams), stick to diet sodas, tea, and regular coffee. As tasty as coffee drinks are, lattes, cappuccinos, etc. contain lots of extra sugar and fat. Be mindful of your eating, but that doesn't mean counting every single calorie or punishing yourself for a slip-up. If you choose to eat a cookie or two, enjoy them and savor them. Pay attention to your body- eat when you're hungry, stop when you're not.

on 6/30/2006 I avoided gaining the Freshman 15 by walking everywhere. I walked to all of my classes, and if I have a break between two classes, I would walk back to my dorm and then back to class. I would suggest walking as much as possible -- and if you have to drove to school, park as far away as you can to get your exercise in.