Keep these tips in mind:
Plan to eat three to five small meals a day making healthy choices at the buffet rather than trying everything. Portion control is key. Overeating makes you sleepy and destined for weight gain.
Eat fresh fruits and vegetables and lean protein (small amounts of chicken, fish and beef).
Stay away from sauces, butter and gravies.
Avoid desserts most days or limit them to "just a taste."
Stock up on healthy snacks so that vending machines won't be tempting.
Just say no to alcohol. Freshmen usually aren't 21, so not only is it fattening, it's illegal.
Request your parents send protein bars and bottled water rather than high-calorie sweets.
Don't skip meals -- intense hunger leads to poor choices.
Eat something healthy before going to party, and you'll make better choices and consume less of the typically high-fat college cafeteria offerings.
Find ways and places to exercise.
Take a daily multivitamin.
Drink plenty of water. Avoid sodas.
Partying can be good if you dance, dance, dance.
Now back to your activity level. It has everything to do with weight management. If you're eating smart but not allowing time for exercise, the pounds will find you. Most colleges have excellent fitness facilities that are included in your fees. Use them! It doesn't require a huge time commitment -- 30 minutes three to four times a week will go a long way for the way you look and feel. Schedule your workouts just as you would schedule classes.
Few high school athletes go on to play college sports; however, intramurals and team sports offer a variety of exercise opportunities without a huge time commitment, and there you will meet like-minded friends. You should also walk as much as possible and always take the stairs. If getting to and from classes involves riding a bus or tram, think about getting a bicycle instead.
It could be worse
Keep in mind the flip side of the Freshman 15 is one that is far more dangerous with even greater health risks. Eating disorders, such as bulimia and anorexia nervosa, sometimes afflict those who worry most about adding a few pounds. And some weight gain is natural and desirable. Remember that some freshmen are still growing and their bone density should be increasing. Before you leave for college, see your physician for a complete physical. Good health involves far more than a number on a scale.
One of the most positive aspects of being a college student is the way it challenges you to take charge of your life. Most know they need to manage their money and time, but the real scholars recognize they must also manage their health. If this is on your radar screen when you arrive on campus, you'll be less likely to find the Freshman 15.
Cindy Boggs, fitness presenter, author and YMCA Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or email cindys...@aol.com. Look for her award-winning fitness advice book, "CindySays ... 'You Can Find Health in Your Hectic World'" at www.cindysays.com or contact the YMCA at 304-340-3527.
CHARLESTON, W.Va. -- Dear Cindy,
Soon I am leaving for college and am constantly hearing about how students always gain weight the first year. I've been active and played sports in high school but won't be playing in college, which is why I am writing you. My weight is pretty good, but I am worried that I will gain, as some of my friends say. Any ideas that will help me? -- Sheena
Dear Sheena,
The fact that you are inquiring about this tells me you are way ahead of the class. Awareness and knowledge equal power. But it's a valid question considering you expect to be less physically active. This freshman phenomenon follows the sudden shift that occurs in a new student's life. Living arrangements change, there's a separation from family and friends, responsibilities increase, and then college life offers a freedom like never before.
The 'Freshman 15'
The 'Freshman 15' is slang for the weight commonly gained during the first year in college. Here are just a few reasons why it happens:
College meal plans often make food accessible day and night.Foods, including desserts, are served up "all you can eat" buffet-style.A wide array of foods are offered to accommodate a variety of tastes and nutrition needs of a diverse student body.Fast foods are showing up in college food courts.Late-night eating is a common occurrence.Studying often includes unhealthy snacking.Social gatherings include high-calorie foods such as pizza, chips, wings, creamy lattes, sodas and alcohol.Alcohol (loaded with empty calories) is usually available.Well-meaning relatives send high-calorie goodie baskets.Normal exercise routines are disrupted or eliminated.Sleep habits vary day to day.It's easy to see how this freshman freedom can turn into 15 pounds of freshman fat.
The good news is that it's not inevitable. In fact, those in the know may actually manage to lose weight or maintain their current weight. Also, because it's in the best interest for colleges and universities to have a healthy student body, they are making efforts to encourage and to facilitate better lifestyle choices.
Keep these tips in mind:
Plan to eat three to five small meals a day making healthy choices at the buffet rather than trying everything. Portion control is key. Overeating makes you sleepy and destined for weight gain.Eat fresh fruits and vegetables and lean protein (small amounts of chicken, fish and beef).Stay away from sauces, butter and gravies.Avoid desserts most days or limit them to "just a taste."Stock up on healthy snacks so that vending machines won't be tempting.Just say no to alcohol. Freshmen usually aren't 21, so not only is it fattening, it's illegal.Request your parents send protein bars and bottled water rather than high-calorie sweets.Don't skip meals -- intense hunger leads to poor choices.Eat something healthy before going to party, and you'll make better choices and consume less of the typically high-fat college cafeteria offerings.Find ways and places to exercise.Take a daily multivitamin.Drink plenty of water. Avoid sodas.Partying can be good if you dance, dance, dance.Now back to your activity level. It has everything to do with weight management. If you're eating smart but not allowing time for exercise, the pounds will find you. Most colleges have excellent fitness facilities that are included in your fees. Use them! It doesn't require a huge time commitment -- 30 minutes three to four times a week will go a long way for the way you look and feel. Schedule your workouts just as you would schedule classes.
Few high school athletes go on to play college sports; however, intramurals and team sports offer a variety of exercise opportunities without a huge time commitment, and there you will meet like-minded friends. You should also walk as much as possible and always take the stairs. If getting to and from classes involves riding a bus or tram, think about getting a bicycle instead.
It could be worse
Keep in mind the flip side of the Freshman 15 is one that is far more dangerous with even greater health risks. Eating disorders, such as bulimia and anorexia nervosa, sometimes afflict those who worry most about adding a few pounds. And some weight gain is natural and desirable. Remember that some freshmen are still growing and their bone density should be increasing. Before you leave for college, see your physician for a complete physical. Good health involves far more than a number on a scale.
One of the most positive aspects of being a college student is the way it challenges you to take charge of your life. Most know they need to manage their money and time, but the real scholars recognize they must also manage their health. If this is on your radar screen when you arrive on campus, you'll be less likely to find the Freshman 15.
Cindy Boggs, fitness presenter, author and YMCA Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or email cindys...@aol.com. Look for her award-winning fitness advice book, "CindySays ... 'You Can Find Health in Your Hectic World'" at www.cindysays.com or contact the YMCA at 304-340-3527.
Get Connected