Battling the Freshman Fifteen

Though some studies have shown that the dreaded "Freshman Fifteen" is merely an exaggeration, it has been shown that most college students gain weight during their first few semesters. Anyone who has lived in a college dormitory knows the exact reason for this weight gain: the cafeteria. Although most cafeterias offer a wide variety of healthy food choices, students find it difficult to choose a salad when there is the smell of pizza and french fries in the air. Oh, and don't forget the desserts! Late night snacking is also a contributing factor. Most students stay up late, and many get hungry during those late-night study sessions. Oh yes, and don't forget the booze! Many students will party on weekends, consuming large amounts of calorie-laden alcoholic beverages like beer.

So, just how does one avoid what seems to be inevitable? It's not easy, but here are a few tips I've gathered after having lived through (and gained weight) during my freshman year that I wish I'd have followed.

Willpower!

Yes, avoiding the junk food is difficult. It's especially difficult when you're surrounded by friends who are scarfing down burgers and ice cream. Still, when one must survive living on cafeteria faire, one must watch what it going in their mouths if they want to avoid watching their waistline expand.

Drink water, and lots of it

Before you eat, drink a tall glass of water. It's refreshing, good for you, and best of all, it'll help you to eat less. Your stomach won't feel as hungry when it's already filled with water. Less food = less chance of weight gain, right?

Avoid non-diet sodas

Yes, the experts say we should avoid ALL sodas. So I probably shouldn't be advocating the consumption of the diet variety of sodas. Still, if you really want a soda, go diet. It's calorie-and-sugar-free, and it makes you feel more full so you won't eat as much. Of course you should choose water first, but if you're really craving some caffeine and don't drink coffee, reach for a diet pop instead of the regular variety. If you don't like diet sodas, try Coke Zero. It takes much better and even die-hard fans of the classic Coca-Cola find it palatable.

...Exercise?

Many students feel they just don't have time to exercise. I was the same way as a freshman. Exercise can be a great stress reliever and if you can squish it into your busy schedule that's wonderful. Still, many of us just don't feel we have the time or energy. There's hope, however; there are many ways of squeezing in a little extra physical activity that don't feel like exercise. For example, walking to class instead of taking a bus or driving. It burns some extra calories, gets your muscles moving, and can be rather pleasant on a nice day. Another idea is to take the stairs when going to class or going home if you live in a dorm with multiple floors. I lived on the 6th floor of my building and found myself taking the stairs whenever I could just to get my body moving!

Fruits and veggies

If you're still craving that pizza, don't despair: you can still have pizza and not gain weight. How? Eat your fruits and veggies first before having the pizza. If you fill up on delicious and nutritious food first and still find yourself craving some grease, cheese, and pepperoni, then let yourself have a slice. Because you've already filled up on healthy foods, you won't feel compelled to go back for seconds. Thus, you are still having pizza without packing on the pounds. Aim for eating two servings of fruits and four servings of vegetables a day, and add more if you're able. This way, you can still have the junk food but only after you've had the good stuff.

Gym classes

Many colleges and universities offer physical education classes. If you're thinking I'm referring to high school-style PE, you're wrong: college is much different. Oftentimes the classes are focused on one activity, like yoga, karate, swimming, badminton, and if you're lucky to go to a large school like me, there's even scuba diving! Try picking up something you've always wanted to try. Whether it's gentle like tai chi or demanding like weight lifting, it's still a great way to earn some easy credits and get some exercise into your day.

Get some sleep!

Many students are skimping on the sleep because they feel they are too busy. If you're so busy that you can't get in eight hours of sleep, you need to cut back. Plain and simple. If you don't get enough sleep, not only will you pack on the pounds but you'll put yourself on track to burn out. I know it can be tempting to load up 20 credits plus other activities and social time, but it's not good for you in the long run. Your performance in school will suffer and, more importantly, your health will suffer too.

If you have gained some weight during your college years, don't worry too much about it! It's always possible to turn things around and drop that Freshman Fifteen like a bad habit. It's not always easy, but it's certainly possible, especially if you start implementing some of those healthy habits (like the one's I've listed) into your routine now. You might not be a freshman anymore, but it's never too late to avoid gaining more weight.