15 ways to avoid the freshman 15
College-bound students, you know what I'm talking about. When you go to college, you're likely to gain weight -- as much as 15 pounds -- during your freshman year.
Thank the round-the-clock snacking, partying, and undying need for cheese pizza at 3 a.m. for that. But it doesn't have to be this way, as I explained in a recent interview with Forbes.
As students gear up to hit the books, I gathered some more tips for avoiding the freshman 15, and am sharing them here. Follow these guidelines to keep the freshman 15 off your waistline now, and throughout your college years!
(Parents, be sure to forward these tips to your children in college!)
1. Try every dining hall on campus to get a sense of their meal offerings. Some might have healthier options, such as stir fry, salad bars, or sandwich stations.
2. Try to consume protein at breakfast to stay alert and avoid getting hungry before lunch. Good protein choices include eggs or egg whites, peanut butter, or cottage cheese.
3. Walk to your classes instead of driving or taking the campus bus. The habit will keep your metabolism active and burning calories even while you're sitting in lectures.
4. Drink plenty of water to stay hydrated, and always keep a bottle in your backpack.
5. Have a salad or 1 cup of broth-based soup before the main course of your meals. This ensures that you start every lunch and dinner on a healthy note, and get the vegetables, fiber, vitamins, and minerals you need. Plus, you'll have less room for unhealthy foods, such as pizza and hamburgers, that pack on pounds.
6. If you're not hungry, don't snack while you're studying or bored. This kind of eating can easily add 500 to 700 calories a day.
7. Exercise. Most colleges and universities have great fitness facilities, in addition to walking and biking paths on campus. Exercising just a few times a week makes a big difference.
8. If you get hungry during long days of classes, pack low-calorie snacks like fruit, vegetables, pretzels, or baked chips. You'll not only stay healthy, you'll save money on vending machines.
9. Eat at least three full meals per day. If not, you'll end up over-snacking on bad foods. If you can't get to the dining hall for breakfast, keep skim milk in your mini fridge, and high-fiber cereal in your dorm room. A bowl of cereal is much healthier than a pack of Pop Tarts.
10. Drink alcohol only in moderation, if at all. Alcohol is high in calories, plus it can make you hungry. In a long night of drinking, you can consume almost a day's worth of calories.
11. Try to eat small servings at dining halls and restaurants around campus, and avoid seconds. Meals with a lot of vegetables, protein, and fiber fill you up faster, and for longer, than fast food.
12. Take a multivitamin every morning. It helps you get the proper nutrition so you stay energetic, alert, and active all day.
13. If the dining halls post nutrition information, read it. You'll be surprised what's in that "healthy" pasta dish or chicken fajita. Try to stay away from the higher-fat, higher-calorie foods.
14. If your eating habits start to slip, try eliminating one bad food at a time instead of suddenly declaring you're only eating healthy foods. It's easier to stay disciplined and learn healthier habits if you're focusing on one step at a time.
15. Every day is a fresh start. Even if you snacked all day and ate fast food for every meal yesterday, three healthy meals today and a trip to the gym will make sure you're healthy tomorrow. Fitness is about long-term habits, and one bad day won't matter if you stay healthy the rest of the week.
Thank the round-the-clock snacking, partying, and undying need for cheese pizza at 3 a.m. for that. But it doesn't have to be this way, as I explained in a recent interview with Forbes.
As students gear up to hit the books, I gathered some more tips for avoiding the freshman 15, and am sharing them here. Follow these guidelines to keep the freshman 15 off your waistline now, and throughout your college years!
(Parents, be sure to forward these tips to your children in college!)
1. Try every dining hall on campus to get a sense of their meal offerings. Some might have healthier options, such as stir fry, salad bars, or sandwich stations.
2. Try to consume protein at breakfast to stay alert and avoid getting hungry before lunch. Good protein choices include eggs or egg whites, peanut butter, or cottage cheese.
3. Walk to your classes instead of driving or taking the campus bus. The habit will keep your metabolism active and burning calories even while you're sitting in lectures.
4. Drink plenty of water to stay hydrated, and always keep a bottle in your backpack.
5. Have a salad or 1 cup of broth-based soup before the main course of your meals. This ensures that you start every lunch and dinner on a healthy note, and get the vegetables, fiber, vitamins, and minerals you need. Plus, you'll have less room for unhealthy foods, such as pizza and hamburgers, that pack on pounds.
6. If you're not hungry, don't snack while you're studying or bored. This kind of eating can easily add 500 to 700 calories a day.
7. Exercise. Most colleges and universities have great fitness facilities, in addition to walking and biking paths on campus. Exercising just a few times a week makes a big difference.
8. If you get hungry during long days of classes, pack low-calorie snacks like fruit, vegetables, pretzels, or baked chips. You'll not only stay healthy, you'll save money on vending machines.
9. Eat at least three full meals per day. If not, you'll end up over-snacking on bad foods. If you can't get to the dining hall for breakfast, keep skim milk in your mini fridge, and high-fiber cereal in your dorm room. A bowl of cereal is much healthier than a pack of Pop Tarts.
10. Drink alcohol only in moderation, if at all. Alcohol is high in calories, plus it can make you hungry. In a long night of drinking, you can consume almost a day's worth of calories.
11. Try to eat small servings at dining halls and restaurants around campus, and avoid seconds. Meals with a lot of vegetables, protein, and fiber fill you up faster, and for longer, than fast food.
12. Take a multivitamin every morning. It helps you get the proper nutrition so you stay energetic, alert, and active all day.
13. If the dining halls post nutrition information, read it. You'll be surprised what's in that "healthy" pasta dish or chicken fajita. Try to stay away from the higher-fat, higher-calorie foods.
14. If your eating habits start to slip, try eliminating one bad food at a time instead of suddenly declaring you're only eating healthy foods. It's easier to stay disciplined and learn healthier habits if you're focusing on one step at a time.
15. Every day is a fresh start. Even if you snacked all day and ate fast food for every meal yesterday, three healthy meals today and a trip to the gym will make sure you're healthy tomorrow. Fitness is about long-term habits, and one bad day won't matter if you stay healthy the rest of the week.
Labels: Forbes, Freshman 15, Jennifer Simmons, Tips
posted by Jennifer Simmons @ 12:57 PM
