Beating The Freshman 15

As September quickly approaches beating the Freshman 15 is often on the minds of the young students who flock to our Colleges and Universities. Are they doomed to the typical 15- pound weight gain that we so commonly see in that first year away from home?

According to David A. Levitsky, a professor of nutritional sciences and psychology at Cornell University states that a “significant weight gain during the first semester of college is a real phenomenon”. Researchers found the average weight gain was about 0.5 pounds per week which is almost 11 times more than 17 and 18 year olds should normally gain. Students may not gain the full 15lbs that is often suggested, but most would agree that they would like to not see any significant changes in their weight.

Why are students gaining weight at such an alarming rate? There are many factors that can contribute to this weight gain but the following are a few.

• Students generally no longer have mom and dad making sure they are eating their fruits and veggies.
• They don’t have anyone to tell him or her “that’s enough”. So consumption of high fat foods and sugary drinks are left up to their own discretion. Students tend to make poor food choices and don’t get enough exercise.
• Excess consumption of alcohol will not only cause stress to the body like the liver and kidneys but will certainly cause a bulging waistline.
• Study groups and course loads lead to inactivity. Couple that with an increase of calories and you are on your way to the dreaded Freshmen 15.

Just because you are off to college doesn’t mean you will automatically gain weight. Beating the Freshman 15 is much easier if you go in prepared and armed with the right knowledge, you will not only avoid this weight gain, but you will keep it off and have a healthy start to the next several years.

8 Tips for Beating the Freshman 15

Tip 1- Avoid the “all you can eat” dining halls and buffets. You will almost always overeat and the temptation to choose high fat foods is increased.

Tip 2- Avoid eating when watching T.V, or doing homework. You are distracted and will often over eat high fat junk food.

Tip 3- Be aware of alcohol consumption. You will consume a lot of empty calories.

Tip 4- Drink water before each of your meals.

Tip 5- Ask yourself if you are ‘really’ hungry? Often you think you are hungry when more often than not you are really only thirsty, bored, or nervous.

Tip 6- Add regular exercise to your dorm experience. You do not have to spend a lot of time or money to get a great workout in. By adding both cardiovascular and strength training to your everyday routine you will not only avoid the weight gain, but you will increase your metabolism, which is essential to get or maintain a strong, toned body.

Tip 7- Plan ahead. Being successful requires a plan. Know what your goals are and write them down. Be specific.

Tip 8- Plan your meals. Stock your dorm with healthy snacks. Before you venture down to the cafeteria, know what you want and get it. Don’t browse around looking at the greasy fries or cheese-laden pizza with all the extras on it. Go for grilled and a salad, your butt and hips will thank you!

Although the college experience has left many students to battle the unwanted weight gain, it doesn’t have to be like that. Be aware that everything that passes through your lips will affect how you feel and how you look. Being aware of this is the first step. Taking action is the next. Beating the Freshman 15 is now a little easier. Apply the 8 tips to make your first year away from home not only a learning experience but a healthy one as well.

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