What Is And How to Avoid the Freshman Fifteen in 7 Easy Steps

Throughout their lives, teenagers and college students alike are introduced to many new experiences:

First car ride.  First date.  First day of work or school.  The first night away from home without the watchful eye of a parent.

The list goes on and on as one transitions into adulthood; however, there is one experience that surpasses those mentioned above—the freshman fifteen.

The dreaded freshman fifteen is exactly as it sounds: a weight gain somewhere around 15 pounds experienced by most incoming freshmen at college. It can be a challenge for both sexes trying to balance a social life, academics, sleep deprivation, and maintaining an active lifestyle all while being provided with unlimited access to food 24/7. However, where there’s a will there’s a way, and by following these steps it is entirely possible to avoid the freshman 15:

1. Breakfast

Regardless of how much time you have in the morning (or if you don’t even like breakfast), take the time to eat something every day. This is especially important on days where your morning activities run longer than expected and you find yourself with an empty stomach before lunch rolls around. To help ensure a healthier breakfast, opt for fiber-rich foods such as oatmeal or whole wheat bread and fruits and veggies instead of those high in fat such as bacon or sausage.

2. Lunch

When bringing your own lunch from home, be sure that it includes vegetables and some form of lean meat. Also, though prepared salads may claim to be healthy, be sure to check the ingredients list for unhealthy dressings or toppings. Any regular salad dressing you already have at home that’s high in fat, sodium, or sugar should not be included.

3. Snacks

During mid-afternoon doldrums between classes, it can be tempting to stop by the nearest vending machine and grab a bag of chips or candy bar. Though these snacks are tasty and easy to come by, they often contain large amounts of fat and calories so try to avoid them if possible. If you must snack on something during this time period, opt instead for fresh fruits such as grapes, apples, bananas, or oranges. Also, consider snacking on whole-grain crackers with peanut butter or cheese slices.

4. Dinner

By the time dinner rolls around, most students are too tired to cook so they opt for something quick and easy like fast food or dining at their college cafeteria. However, with careful planning of your daily meals, you can avoid this potential pitfall by opting for cold-water fish such as salmon or tuna instead of meat or poultry. These will provide more omega-3 fatty acids than typical meats while still being low in fat and calories. Whole wheat pasta with marinara sauce along with some steamed veggies is also an option that’s both healthy and filling.

5. Beverages

A lot of people don’t consider beverages when trying to lose weight, but if you must drink alcohol try sticking to clear liquors (vodka). Also, instead of sugary beverages like soda or juice opt for calorie-free drinks such as Crystal Light, water, or tea.

6. Exercise

Regular exercise is essential to losing weight and maintaining a healthy lifestyle; however, it’s hard to find the time (and energy) when juggling all of these other tasks. Instead, try smaller activities that require little effort but provide big results such as taking the stairs instead of the elevator or walking whenever possible. Be creative! If you can’t make it up and down your dorm building in one trip then consider splitting the distance into two trips—no matter how small the hill may seem on any given day.

7. Overall freshman health

Eating right is just part of what it takes to keep off that dreaded freshman 15 pounds; you also need to consider your overall health. Stay away from excessive amounts of caffeine, excessive alcohol intake, and smoking on a daily basis as these are all unhealthy habits that can lead to weight gain. Make sure you get plenty of sleep on weekdays so you have the necessary energy for each day’s activities while still having weekends free for recreational activities with friends, family, or even just taking some time to yourself.

If you follow these steps then it really is possible to avoid the freshman 15 while attending college—you just have to be committed!