Top 5 Ways To Avoid the Freshman 15 in College
Monday, February 16th, 2009We’ve all heard the age-old adage that is the Freshman 15, and the fury that is the freshman 15 is surely a difficult devil to avoid. Dorm room debauchery, buffet-style meal plans and a busy class schedule leaves little room for exercise and sleep, and makes it more difficult to make the right choices when it comes to eating healthy and staying drink and drug free. However, we asked the experts, and if you follow our five stay-fit tips, staying healthy in college will be a piece of cake… minus the cake.
1. Munch before Lunch
We know you know this, but let’s reiterate: Breakfast is the most important meal of the day. “It provides the energy needed to start the day; it also increases the body’s metabolism. Increased metabolism can lead to weight loss or assist in weight maintenance,” said Sr. Health Educator Casandra Roache of UniversityParent.
2. It’s All About Working Out
Keeping active is an essential part of staying fit. “The U.S. Dietary guidelines recommend everyone to exercise at least 30 minutes a day,” said Roache. Workouts don’t have to be dreadful—you can split the 30 minutes into smaller time slots, and simple activities such as taking the stairs instead of the elevator or walking instead of driving for short trips really can make the difference.
3. Small Plate=Low Weight
Eating frequent, small meals is key to keeping the weight off. It can be tempting in a college setting to stuff yourself silly at the buffet line, but be careful to choose small plates so you’re your portions are also smaller. Snacking is great so long as you do it right. “Keep healthy snacks available in your dorm/apartment. Portion them out in Ziplocs and have them ready to go with you in your bag,” said Certified Nutrition Coach and Herbalist Amy Posnack. “When eaten in small quantities 4-6 times per day, you will reap the rewards of feeling satisfied and not starving when you go to the cafeteria and are tempted to eat subs and mac and cheese.”
4. Limit Your Booze
Let’s be real here—you’re in college, and in all likihood you are going to have a beer or two throughout your years. But moderation is key, and certain drinks are a lot worse for you than others, so choose wisely. “Steer clear of high calorie ‘sweet’ drinks, or frozen ‘dessert’ like cocktails. Alcohol is high in calories, so less is more! Drink water in between cocktails to reduce calories and flush your system,” said Posnack.
5. Get Lots of Snooze
You need at least 7 hours of sleep a night to keep yourself well rested, restored, and healthy. By getting enough sleep, Posnack explains that “you will be more alert, retain better memory, reduce stress and manage your weight successfully.” Try going to sleep at the same time every night and wake up at the same time every morning. Even if you feel tempted to sleep in on weekends, keeping a regular sleep schedule will allow you to maintain 7 or more hours of sleep a night and keep you away from naps which don’t help lead to healthy sleeping.
These useful tips will keep you freshman fit throughout your college years! To talk to our experts directly, you can reach them on twitter at @amyposnack and @sschupp.
