Avoiding the Freshman 15

You’ve probably heard of the “Freshman 15.” It refers to the 15 pounds freshmen are expected to gain during their first year of college. While 15 is a bit of an exaggeration, most freshmen do experience some weight gain, usually around four pounds during their first two semesters. Long thought of as an urban myth, the Freshman 15 is actually a very real issue.

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As exciting as it is, the first semester of college is hectic for many students. Balancing classes with a social life, enjoying new liberties while handling increased responsibilities and being away from home is a lot to handle. Freshmen don’t have the advantage upperclassmen have of knowing how to manage their time, decrease their stress and monitor their weight gain. Freshmen are still new to this, and that makes them more susceptible to the Freshman 15. So what are some of those causes, and how can you avoid them?

Overeating
College dining halls usually have an “all you can eat” policy. Many offer a wide variety of appealing choices, and freshmen have a tendency to overdo it. Most dormitories also have vending machines, sources of an endless supply of candy, chips and soda. Many students also eat while they’re studying to break up the monotony.

Solution: Learn how to eat healthy. Eat a balanced meal that provides an array of carbs, proteins and vegetables, and monitor your portions. It’s okay to sample different things, just control how much you take and chose things that are healthy. Eat slowly and drink water. Also, when studying, look for more productive ways to pace yourself or take a break. Every so often, get up and take a short walk. Or, if you must eat while studying, choose something healthy. Keep your own healthy snacks in your room to avoid vending machines — you’ll also save money!

Irregular Meals
While it’s easy to get caught up with classes, extracurricular activities, socializing and studying, it’s important to set aside time throughout your day to nourish yourself. If you skip a meal, chances are you’ll overeat later when you’re really hungry. Also, staying up too late will make you hungry long after dinner, and you’ll probably eat again before bed.

Solution: Eat three meals a day, and if possible, have healthy snacks between to keep your energy up and prevent overeating. Even if you have to eat on the go, grab a healthy wrap or a salad in a portable container. Don’t stay up too late so you’re not tempted to eat a second dinner. Sufficient rest will keep you energized, helping to avoid the lack of energy that drives people to overeat.

Lack of Exercise
With all the intellectual stimulation that goes on in college, one of the first things you’re likely to neglect is your body. If you’re not on a sports team or if you don’t already work out regularly, it’s easy to become so inundated with your studies that you forget exercise.

Solution: 30 to 45 minutes of moderate exercise three to four times a week is necessary for a healthy lifestyle. A lot of schools offer physical education, and it may motivate you to work out if it’s actually a part of your class schedule. But if you can’t take PE or if you can’t go to the gym regularly, there are other ways to work out: Walk to class instead of taking the bus; go for a jog early in the morning or after dinner. Keep your body moving to keep the pounds away!

Alcohol Intake
While it is illegal to drink if you’re under 21, freshmen in college are routinely exposed to alcohol. Drinking amongst freshmen has numerous harmful consequences. It is always important to drink responsibly, but another reason to not have that next beer is to avoid weight gain. One alcoholic beverage can contain 80 to 150 calories or more. Drinking too much tremendously increases your calorie intake.

Solution: Drink responsibly. Limit the number of alcoholic beverages you have throughout the night, and drink plenty of water in between. Drinking responsibly doesn’t just ensure that you stay safe while you’re having fun, but it can also help you keep the Freshman 15 at bay.
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There are many reasons why people gain weight, including genetic predispositions or biological conditions. Some people just have a propensity for weight gain that makes losing weight difficult. Nonetheless, the Freshman 15 is very real. No matter what year you are in college, it is important that you make an effort to eat healthy, exercise right, rest often and adopt a healthy lifestyle that will keep you fit, happy and energized.