Avoid the Freshman 15 with These 15 Tips

collegehelper.com

It's easy to gain weight in the first year of college. In fact, there is a name for the weight you gain as a freshman called the "Freshman 15" (15 referring to the number of pounds you can expect to gain). Studies show that the average number of pounds gained is actually about 8 pounds. This doesn't sound like a lot, but if you gained 8 pounds every year, you would be 40 pounds heavier in five years! Don't worry, it can be prevented. These 15 tips will help you stay on track with your weight and overall health.






1. Break the fast by eating breakfast.
Skipping breakfast can slow our metabolism. By the time we eat breakfast or the first meal of the day, most of us have already been fasting for about 10 hours. The human body prepares for starvation mode during long periods of not eating, even if we are not hungry. This means that our bodies hold on to all of the fat from the food we do eat and stores it in the form of good ole weight gain. Eating breakfast kick starts our metabolism and helps us control our weight. It can give you more energy for physical activity or even focus in class. Try to aim for a breakfast that includes whole grain, protein and a piece of fruit.

2. Avoid stress.
This sounds impossible, but it doesn’t have to be. Stress can compromise our health and weight in many ways. It tampers with our hormones, keeping us up at night and slowing our metabolism. Some of us respond to stress by eating more, or cause us to not want to eat at all. Remember, times like these are when our bodies need nourishment the most. Eat a balanced diet, exercise, stretch, live, laugh, and get enough sleep. Take care of your body and your body will take care of you.

3. Find time for exercise.
It’s there, waiting to be found, and if not then sometimes we have to make the time to exercise. The life of a college student is hectic and it can be difficult to squeeze in an exercise session. It is recommended that adults get 30 minutes or more of physical activity every day. But it doesn’t have to be all at once. Find three 10-minute blocks in the morning, afternoon, and evening for a quick run. You will hardly notice that you got your 30 minute exercise goal for the day!

4. Taste the rainbow.
Eat a variety of fruits of vegetables of all colors like blueberries, strawberries, grapefruit, kale, spinach, and different kinds of peppers. These colorful fruits and vegetables are loaded with fiber and water, which makes you full on few calories. The more diverse colors you choose, the more diverse your nutrient intake will be. 

5. Don’t deprive yourself.
Have a cheat day. We shouldn’t deprive ourselves of the food we love, even if it’s loaded with fat, calories, or cheesy goodness. All foods can fit into a healthy diet with moderation. Having a cheat day will give you something to look forward to, and will not break your diet or leave you feeling guilty afterwards.

6. Don’t sabotage your salad.
Eating a salad is the best way to get the veggies you need. But not if you top it with bacon, croutons, cheese, and dressing. Load it with veggies (aim for 3 different colors) and try a light, oil-based dressing. Oil-based dressings are low in saturated fats and high in good fats (mono and polyunsaturated).  Those healthy fats aid in the absorption of fat-soluble vitamins found in many of the veggies in your salad (A, D, E & K)! If you must, only add 1-2 tablespoons of the ranch. 

7. Don’t let your eyes be bigger than your stomach.
It’s not easy to stay on track when you’re navigating a buffet-style dining hall while hungry.  The key is to stick with healthy options and small portion sizes. You can always go back for seconds if you are still hungry.  

8. Stick to healthy hydration.
The recommended amount of water intake is about six to eight 8-ounce glasses per day. We need hydration to keep our organs healthy and our metabolism going. Some beverages are better than others. Water is the best because it does not have additives and it keeps you hydrated without giving you calories. Soda is high in sugar and calories. Cutting it out is the fastest way to lose weight. Most of us need about 2,000 calories per day, and in my opinion, it is better to eat those calories rather than drink it. 

9. Step it up.
Literally. Increase the amount of walking you do around campus. Take the stairs, get off of the bus one stop early, or take the long way to class. More walking will improve cardiovascular fitness and burn more calories. Take advantage of the opportunities you have to walk more.

10. Snack more.
Snacking tends to get a bad rep, but it’s not good for you or your metabolism to be hungry. Snacking can also prevent you from overeating at your next meal. What you snack on is important. Look for “Smart Choice” labels in retail locations on campus. "Smart Choice" items are those that meet this criteria: saturated fat <10% of total calories, 0g trans fat, ≤60mg cholesterol, sugars ≤25% of total calories and/or sodium ≤ 480mg per serving. 

11. Keep your dorm stocked.
Stock your dorm with “Smart Choice” items in advance (fruit, veggies, granola bars, yogurt, etc). Chances are you will have a late night craving while studying one night. So make sure to be prepared for when hunger hits. 

12. Choose MyPlate.
Use MyPlate as a guide for healthy eating. Make half your plate fruits and vegetables, stick with lean protein, make half your grains whole, and choose low-fat or non-fat dairy. 

13. Drink responsibly, or not at all.
Be mindful of the amount of alcoholic beverages you drink. Beer and liquor are high in calories and binging can cause weight gain, especially with frequent binging. Choosing not to drink can save you from gaining an excessive amount of weight in college. If you are not 21 years or older, drinking alcohol is highly discouraged.

14. Check out the CDS website.
Nutrition information for dining hall menus is available online (www.dining.unc.edu). You can also view menus up to a month in advance so that you know what to choose beforehand. Dining hall items are also labeled if they are a "Smart Choice", vegetarian, vegan, gluten-free, local, grass-fed, cage-free, organic, humane certified, or a sustainable seafood item.

15. Meet with the dietitian.
Take advantage of free nutritional counseling and meet with the CDS Registered Dietitian to discuss your diet. Everybody’s dietary needs are different and a RD can help you with yours. Email Kelley Magowan at kmagowan@email.unc.edu. Just have a quick question? You can post it anonymously here.

By Kelli Wood, Meredith College Dietetic Intern