Avoiding the "Freshman 15"

Have you heard about the notorious 15 pound weight gain associated with being a college freshman? Putting on pounds is a pretty common problem for the soon-to-be well educated. The good news is it DOESN’T have to be a problem for you.

There are unlimited choices of food available and no parents to tell you when or what or how much to eat. Indulge too often, and the result can be extra unwanted weight. You can avoid the problem by making yourself aware of situations that can cause you to gain weight, and if you’re willing to take some simple steps toward managing those situations.

Obstacles to Eating Well

Whacked-out Schedules
Instead of the regular mealtimes, regular sleep patterns, and the fairly regular routines you kept at home; now class and work schedules, all-nighters, and new social patterns can play havoc with scheduled mealtimes and destroy your diet. To avoid these problems, try the following:

• Respect the importance of mealtimes, and put yourself on a schedule
• Give up “grazing” (eating small meals all day) and eat meals instead
• Eat shortly after you wake up, breakfast is the most important meal of the day
• Choose decent late-night snacks, popcorn instead of a half a pizza

So Many Choices
Instead of Mom and/or Dad leading the way, you are now responsible for what, when, and where you eat. It’s important to know which foods can keep your weight in check and which ones lead to weight gain. To avoid problems, try to:

• Make two trips through the line instead of one. Get dessert after you’ve finished your meal ... you may not be hungry for it
• Commit to at least one serving of fruit and vegetables at both lunch and dinner
• Balance your choices; remember the pyramid

Emotional Eating
You will experience a roller coaster of emotions; boredom and stress are a couple. Food can be the great distracter. The ability to manage non-hunger eating is the key to avoiding weight gain.

• Be aware of the non-hunger cues that motivate you to eat
• Have low-calorie munchies on hand
• Don’t resort to “fat-free" when you’re trying to cope with non-hunger eating. It can give yourself permission to over eat, when there are still calories involved
• Make a list of three things you can do instead of eating when you’re bored or stressed

Drinking and Weight Gain
Large amounts of alcohol result in large number of calories, empty calories.

• Pay attention to the calories in alcohol
• Alternate each beverage with water or seltzer
• Dilute mixers with water or seltzer

It isn’t easy, however, with a little planning you can avoid the “Freshman 15.”