While the term "freshman 15" is not a completely accurate measure of weight gain in college, a 2008 study published in "Eating Habits" found that students were prone to gaining 3 to 7 lbs. during their first year of post-secondary school. Being newly independent and feeding yourself for the first time can lead to poor dietary choices and eventually weight gain. By learning how to cut calories, you can pair a healthy diet with exercise to beat college weight gain.
Step 1
Set your alarm a few minutes earlier every day to make time for a healthy, fulfilling breakfast. Starting your day with a breakfast such as a high-fiber cereal, milk and fruit or an egg white omelet helps to fuel your body more efficiently, so you're less likely to binge on cafeteria offerings come lunchtime.
Step 2
Pack healthy snacks to bring with you to class to avoid being tempted by vending machines. Vending machines are typically loaded with sugary, fatty offerings that may help you achieve quick, superficial energy, followed by a complete energy slump. Instead, a packet of almonds, a piece of fruit or a granola bar can help supply energy and tide you over until your next meal.
Step 3
Pour low-fat dressings over your salad and choose low- or nonfat versions of yogurt, ice cream, condiments and other foods to help you consume fewer calories. Low-fat versions of your favorite foods allow you to indulge in the taste and texture of the items you love without consuming too many calories. But avoid eating more because a food is low-fat.
Step 4
Engage in stress-relief activities that don't center around food, and never eat when you're stressed. Instead, turn to methods such as exercise, meditation or hobbies to help you deal with college-life pressures without adding weight gain to the list.
Step 5
Drink lower calorie beverages at parties and social engagements. For example, drinking a frozen concoction, such as a pina colada or margarita can increase your caloric intake by 600 to 800 calories, more than some greasy hamburgers. Swap mixed drink for a relatively low-cal glass of wine for around 100 calories, or switch to a light beer for 95 to 125 calories.
Tips and Warnings
- When in class, avoid drinking soda, fruit juice or sports drinks to help keep you alert; water does the job without calories and is healthier for your body.
References
- "Eating Behaviors"; Weight Gain, Dietary Restraint, and Disordered Eating in the Freshman Year of College; Sherrie S. Delinsky, et al.; January 2008
- University at Albany: 15 Smart Ways to Beat the Freshman 15!
- KidsHealth.org; Beating the Freshman 15; Larissa Hirsch; July 2010
- The University of Arizona; Calories in College Students' Favorite Alcoholic Beverages; Campus Health Service
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