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Friends, football, frat parties, and ugh...the "freshman fifteen"!
While incoming college freshmen have much to look forward to, in the
back of their minds, many are worried about the rumored weight gain that
sometimes haunts new college students. The "freshman fifteen" refers to
the belief that college freshmen commonly gain 15 pounds during their
first year of college.
Is the "freshman fifteen" a myth or a reality? It depends on the
person, it seems. Many new college students do experience some weight
gain the first year, possibly as a result of being in a new environment
and having more freedom to decide when, what, and how much to eat.
However, other students are able to maintain their weight, and some even
lose weight. The outcome depends a lot on if and how the eating,
drinking and exercise patterns of the student change when they enter
college.
The following tips can help you avoid the "freshman fifteen",
whether you're heading off to college or embarking on a different life
adventure.
Eat meals: Although it may sound like basic advice, many college
students snack on junk food all day. Well-balanced, healthy meals spaced
out during the day are satisfying and help reduce the urge to snack.
Eat breakfast: Even if you're short on time in the morning, make it
a priority to eat breakfast. Not only will eating breakfast help you
maintain the energy to stay awake during your morning classes, you'll
also be less tempted to snack at mid-morning or to overeat at lunch.
Choose healthy snacks: If you do get hungry between meals, choose
small crunchy foods for snacks - carrots, apples, popcorn or pretzels -
they allow quantity without a lot of calories.
Control portion sizes: If there are several items in the cafeteria
line you want to try, keep the portion sizes small. Variety is the spice
of life; however, selecting many different foods at a meal can cause you
to overeat if you aren't careful about the portions.
Strive for balance: Some cafeteria entrées are high in fat, but
generally there also are a wide variety of healthful choices. When you
select a high-fat food, be sure to balance it with lower-fat items, such
as fresh fruit or a salad with low-fat dressing.
Avoid fast food: Fast food tends to be high in calories and fat, not
to mention expensive. When you do eat out, limit fried foods and don't
"super-size" your order.
Try not to eat while you study: Set aside separate times to eat and
study. Munching mindlessly while you read, write a paper or ponder a
math problem can easily cause you to consume lots of extra calories.
Don't forget to exercise: Take the stairs, go for a bike ride,
visit the gym or simply take a long walk around campus. Establishing a
regular exercise routine promotes health and can help combat weight
gain.
Healthful eating is mostly common sense. With a little thought and
planning, you can avoid feeling hungry without packing on unwanted
pounds.
For more information, contact your local
Colorado State University Extension office.
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