Avoiding the Freshman 15
A unique college experience now one embraces is a weight gain. However, this is a situation many freshmen every year find themselves in. Learning how to eat healthy and avoiding gaining weight can be important lessons learned during your first year away from home. Many different factors lead to the “freshmen 15” including late nights, on the go eating, not enough rest, and most importantly, a change in environment.
The staples of a typical freshmen’s diet aren’t the healthiest of foods. Potato chips, beer, soda and juices, and other high-fat and high-sugar foods are the most commonly eaten foods by freshmen due to their ready availability and typically cheaper prices. The freshmen 15 are an average weight gain during the first year of college. Although a fifteen pound gain is common place, some gain more while others gain nothing at all or even lose weight. By some simple changes in not only eating habits, but lifestyle habits as well, you can avoid the freshmen 15.
What causes the “15”?
With parental supervision no longer present, it is now up to the college student to pick all of their meals. Most frequently, students make poor choices and select some of the more unhealthy options which are available. These include choosing college cafeterias where fast food fare typically abounds. Despite its main stream appeal, fast food is one of the freshmen’s biggest enemies.
One university study has indicated that the average freshmen gains approximately four pounds during their first three months on campus, a rate that is nearly eleven times higher than that typical for the age group.
Many on-campus cafeterias are now buffet style, throwing portion control out of the window. Another problem that has arisen, particularly on large campuses is the fact that many students no longer travel to class on foot, but instead choose to utilize shuttle buses. It is this exercise that has, in the past, reduced the amount of weight gain by allowing students to burn off most excess calories.
Keys to avoiding weight gain
Avoiding the freshman 15 isn’t particularly hard but instead, takes some self discipline and a little sacrifice. One of the most important ways of avoiding weight gain is by eating three regularly sized meals a day and avoiding snacking whenever possible. Simply completing these steps aren’t enough. One must also focus on portion control and eating the right amount of both good and bad foods.
Another very important tip is to ask about alternative food choices. Many restaurants and eating establishments both on and off campus have healthier options than their typical menu staples. This can include fruit or salad alternatives instead of french fries.
If you simply enjoy eating you don’t have to eliminate all of your favorites. A balance between the amount you eat and your activity level is very important as the more active you are the more you will be able to eat without packing on the pounds. Activities can vary from individual time at the gym to playing intramural sports with fellow students.
Bringing snacks with you as opposed to purchasing them from vending machines can also make snaking a healthy eating habit. These snacks can include fruits and vegetable, yogurts, and crackers.
Keeping weight off can help school work too
One of the main problems associated with freshman weight gain is the lack of adequate sleep. Getting enough sleep at night can not only help you lose weight, but can also help your school work by helping you stay more focused in class. By making smarter decisions about food and academics can lead to a healthier life and a better overall college experience.
