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In the United States, the term "freshman 15" refers to the weight gain often experienced by first-year college students during their initial months on campus. This gain can sometimes exceed 15 pounds (approximately 6 kg) or be less. Several factors contribute to this phenomenon, including increased snacking, alcohol consumption, reduced physical activity, and unlimited dining options. While college is a time for fun, learning, and building lasting friendships, these elements can also lead to the "freshman 15." To avoid or minimize weight gain, it's essential to adjust your mindset and plan your meals, exercise, and social activities. Implementing a few changes can help you lose weight or maintain a healthy weight while still enjoying your college years.
Steps
Maintaining a Healthy Diet in College
Consult with the university nutritionist. Many colleges offer access to nutritionists, nurses, or other health professionals who can educate and guide you toward a healthy diet and weight. Visit your school's health center (or check the website) to see what services are available for students.
- Work with a nutritionist to find a meal plan that suits your needs. Consider your class schedule, meal plans, and dining preferences. They can help you develop a plan and nutritional ideas to maintain a healthy diet on campus.
- The health center and medical office often provide free or affordable services tailored to students.
Maintain regular and consistent eating habits. It's crucial to eat consistently throughout the day. You can opt for three main meals or four to five smaller meals daily. Regardless of your choice, regular eating ensures you have enough energy for your academic activities.
- Consistent meals provide your body and brain with a steady energy supply. Skipping meals or long gaps between eating can cause blood sugar levels to drop, leading to fatigue, sluggishness, and difficulty concentrating.
- Some campus dining halls offer takeout options for students with tight schedules.
- Your eating frequency should align with your class and activity schedule. Identify meals you can have at home, in the dining hall, or when you need to prepare snacks in advance.
- Creating a weekly meal plan can help you stay on track. This way, you'll know when to pack snacks for class or grab a quick bite at the dining hall.
- Be mindful of long classes or lectures. Bring snacks or small meals if there’s no break to buy food.
Choose balanced meals. Many universities offer excellent dining options for students. You’ll have a variety of choices to ensure balanced meals most days. When selecting, remember to include:
- Lean protein. Protein fuels your body, keeps you full, and supports weight management. Options include poultry, eggs, lean beef, low-fat dairy, tofu, beans, and legumes. Avoid fried or heavily buttered dishes to limit calorie intake.
- Fruits and vegetables. These are low in calories and essential for a healthy diet, providing vitamins and minerals. Aim for a colorful variety daily.
- Whole grains. Opt for 100% whole-grain products like brown rice, quinoa, or whole-wheat bread and pasta. They’re richer in fiber and nutrients compared to refined options like white bread or pasta.
Stock healthy foods in your dorm room. If possible, keep nutritious snacks and meals in your dorm for quick access. Even if you follow a specific meal plan, having healthy options on hand helps you stay on track.
- If you have a mini-fridge, stock it with low-fat cheese sticks, yogurt, cottage cheese, pre-cut fresh vegetables, low-fat salad dressing, and pre-cooked meats.
- For non-perishable items, consider oatmeal packets, high-fiber/high-protein cereals, whole-grain wraps, nut butter, protein bars, and low-sodium canned soups or beans.
Carry a reusable water bottle. Aim to drink about 2 liters of water daily. Keeping a reusable bottle with you ensures you stay hydrated and meet your daily water intake goals.
- Other hydrating options include sugar-free flavored water, unsweetened drink mixes, decaf coffee and tea, and calorie-free sports drinks.
Make smart choices with high-fat/high-calorie foods. It’s challenging to always eat healthy in college, with tempting options at dining halls, parties, and study groups. Wise choices when consuming high-fat, high-calorie foods can help minimize weight gain.
- When possible, suggest healthier options for group orders or bring nutritious dishes to potlucks. For example, bring a fruit salad or veggie platter.
- Other strategies include ordering thin-crust pizza with half the cheese and extra veggies, choosing kids' meals at fast-food restaurants, replacing fries with a salad, or halving portion sizes of appetizers.
Limit alcohol consumption. Alcohol is a common source of extra calories for college students. Additionally, it provides "empty calories" that offer no nutritional value to your body.
- If you're 21 or older, opt for lower-calorie drinks like light beer, low-carb beer, wine, or spirits mixed with sugar-free options. A standard drink typically contains around 100 calories.
- Drinks to avoid include high-calorie beers, wine mixed with soda, and cocktails made with multiple liquors.
- If you’re of legal drinking age, women should limit themselves to one alcoholic drink per day, while men should not exceed two.
- Alcohol can impair judgment, leading to poor food choices and increased consumption of unhealthy snacks.
Avoid late-night eating. Many students stay up late studying or return home late after social activities. Since it’s been a while since your last meal, you might feel tempted to snack or eat before bed.
- Late-night snacks can add significant calories to your daily intake, contributing to weight gain or hindering weight loss.
- Try to avoid eating late. If you must, choose small portions or healthier options. For example, if pizza is ordered, have just one slice or opt for a healthier snack you’ve stored in your dorm, like a cheese stick and an apple.
- Keep healthy snacks in your bag, such as granola bars, crackers, and cheese.
- Eat a proper meal before going out in the evening. Skipping dinner might lead to overeating later.
Stay Active on Campus
Enroll in a fitness class. Many universities offer fitness classes as part of their curriculum. These classes often cover various types of physical activities and teach safe exercise techniques.
- Fitness classes typically include cardio, strength training, and stretching exercises, making them a great starting point for beginners or those looking to learn more about physical activity.
- Popular classes offered by universities include weightlifting, dance, martial arts, aqua fitness, yoga, and introductory courses for beginners.
Utilize the campus gym. Take advantage of your school’s gym facilities. Most universities provide spacious, free gyms equipped with treadmills, weight machines, swimming pools, and more.
- Aim to incorporate both cardio and strength training into your weekly routine. Strive for 150 minutes of cardio and two days of strength training each week.
- If your school lacks a gym or fitness classes, many local gyms offer student discounts for those with a valid student ID.
Join a sports team. Many schools offer additional ways to stay active and socialize. Participating in a club or intramural sports team can be fun and provide a great way to stay active.ref>http://www.campusexplorer.com/college-advice-tips/BD757E5F/Club-Sports-in-College/</ref>
- Check your school’s student activities website or club directory for information on sports teams. There may be multiple clubs for a single sport, catering to different skill levels.
- Popular sports clubs include soccer, baseball, basketball, tennis, and swimming.
Take the longer route to class. An easy way to add more physical activity to your day is by walking to and from class. If possible and safe, choose a longer path or stop driving or taking the bus to campus.
- Consider purchasing a pedometer to track your daily steps. Use this as an opportunity to set goals and gradually increase your step count.
Exercise in your dorm room. If you can’t make it to the gym or walk long distances, try working out in your dorm. Many exercises can be done in small spaces with little to no equipment.
- Invest in resistance bands or light dumbbells (they’re affordable). These tools can help you build strength and muscle with exercises like lunges, push-ups, crunches, bicep curls, overhead presses, or dips.
- For cardio, try exercises like high knees, jumping jacks, or running in place.
- Look for free online workout videos that require minimal equipment or space.
- Alternate between cardio and strength training for a well-rounded routine.
Maintaining Nutrition in College
Consult with a campus behavioral therapist. Sticking to a healthy diet or weight loss plan in college can be challenging, especially if your friends don’t follow healthy eating or lifestyle habits. Speaking with a campus therapist can provide additional support and confidence in maintaining your health goals.
- Many universities offer free or low-cost counseling services for students. Contact your school’s health center to learn about available services and costs.
- Discuss your healthy eating plan, any barriers, and challenges with a behavioral therapist. They can offer guidance, coaching, and support.
Sleep seven to nine hours each night. Adequate sleep is crucial for maintaining a healthy weight and supporting weight loss. Aim to go to bed early to ensure you get seven to nine hours of sleep before waking up for your first class.
- Sufficient sleep also enhances memory, improves the ability to retain and recall new information, and boosts academic performance.
Manage and address stress. Whether it’s exams, roommates, or challenging classes, college can be a high-stress environment. Managing stress is essential, as high stress levels can lead to increased snacking or consumption of high-fat foods.
- If you feel stress building up, try relaxing activities like yoga, meditation, exercise, talking to friends or a therapist, or listening to music.
- If you find yourself turning to food for comfort, opt for healthy snacks like fresh carrots with hummus, an apple with peanut butter, or a small portion of Greek yogurt.
Find a support group. College is a great place to meet friends who share similar interests. Many students may also be dealing with the "freshman 15" and looking to adopt healthier eating habits.
- Studies show that having a strong support group makes it easier to lose weight and maintain it long-term. They provide encouragement and motivation to stay on track.
- Ask friends or roommates if they’re interested in eating healthier and becoming more active together. Group activities can make the process more enjoyable.
- Check your school’s club or organization list to see if there are groups focused on healthy eating, nutrition, or physical activity.
Tips
- Keep healthy snacks on hand to avoid late-night vending machine trips. While it may seem rare, it’s entirely reasonable.
- Take advantage of as many free or low-cost services offered by your university as possible. They often provide various health and diet programs for students.
- Occasionally indulging in less healthy foods is okay. Don’t feel guilty for having a slice of pizza or ice cream late at night. Just remember to choose healthy options most of the time.
