College Life: Avoiding the “Freshman 15”

By Michele Blandino

For the majority of college students, it seems as though the Freshman 15 is as unavoidable as midterm examinations, term papers and all-night study sessions.

The combination of becoming accustomed to a new environment, the pressures of managing the workload, having to exist on dining hall fare and the addition of late night pizza binges to the diet usually begin to show their effect as the first year winds down. Consequently, as the student packs up their dorm room and heads home for the summer, they are usually bringing along 10-15 extra pounds.

But, it doesn’t have to be that way. With a little careful planning as well as a commitment to not become a victim of the “Freshman 15”, you can quite possibly exit your first year of college at or near the weight you were when you first moved into your dorm room.

Establish Habits Early

Use the summer months to establish healthy eating habits. In addition to making healthy choices, you should keep an eye on your portions. As many doctors will tell you, in the end, what you eat isn’t nearly important as how much you eat. And, because most dining halls are set up in a manner which allows students to eat as much as they want, it is easy to see how overeating can quickly become a problem. To combat this, limit yourself to only one helping of each item. If, at the end of your meal you find you are still hungry, opt for a piece of fruit or a salad.

If you don’t exercise regularly, you should also use the summer months to establish a program. It doesn’t have to be overly complicated or time consuming: a 30 minute walk or light jog and some free-weight work several times per week are all you will need. The key is to begin now so that by the time you leave for college, it will have become a regular part of your day.

Find Time for Exercise

As you find yourself with more work and less free time, you will find that you will be forced to give up certain activities. For many people, exercise is among the first things to go. It may be difficult, but try to find other activities to give up instead. Not only will regular exercise help you to avoid the “Freshman 15”, it will provide you with an outlet through which you can release some of the tension and stress that will undoubtedly build up.

Stock up on Healthy Stuff

Keep a stash of healthy snacks in your room so that you won’t be tempted to hit the convenience store or snack bar. Foods like light microwave popcorn, high-fiber, low sugar cereals, granola bars and pretzels are all good choices. If you have a refrigerator in your room, you can add yogurt, carrots, and fruit as well.

Limit Late Night Orders

While there’s nothing wrong with occasionally sharing in a late night pizza with your dorm-mates, you should limit it to once a week. Not only will this help you to better control your weight, it will help you to maintain your budget.