Avoiding the Freshman 15

This is a guest post by Janna LaRocco, a second year grad student at The University of Texas at Austin in Mechanical Engineering with a background in health and nutrition. You can contact her at j.larocco AT mail.utexas.edu

Ok I’ll admit it– for me it was more like the Freshman 30…ish. So what makes me qualified to dispense nutritional advice? After a few years of not caring (or understanding) the importance of making healthy choices, I decided to make some BIG changes. My junior year I lost over 40 pounds and have still kept it off. Take that Freshman 15!

But enough about me, let’s get back to what’s really important here: the dreaded Freshman 15. It’s usually caused by an excess of unhealthy foods, lack of exercise, and (unfortunately) alcohol.

It was easy enough to eat healthy food living at home with your parents. But suddenly when we’re wandering the aisles at the grocery store, it’s too tempting to choose an oversized frozen pizza over broccoli and carrots. And don’t even get me started on the overabundance of fast food restaurants on or around campus. Then there’s the free food handed out at almost every student organization meeting. With all of these unhealthy temptations lurking behind every corner, it’s no surprise that college freshman all over the country are falling victim to weight gains. Here are a few tips to help you choose right from wrong:

• Know what you’re eating. Ever looked up the calories in a shot of tequila? Or what about the fat in your favorite meal combo at Wendy’s? You might find a few surprises. Knowing the nutritional information can be a huge help—and it doesn’t mean that you have to give up certain meals or foods. But being aware of what your body is consuming can have a tremendous impact on when and how often you choose to indulge.

• Fill up on the good stuff. Often we find ourselves overeating (usually on unhealthy foods) because we let our bodies get too hungry. Being in a state of extreme hunger can lead to dangerous cravings. You’ll be much less likely to stuff yourself silly with pepperoni rolls if you’ve already filled up on fruit. Toss a banana in your bag just in case you find yourself in an emergency situation.

• Plan ahead. If you know that every night they’ll be serving pizza at your weekly student organization’s meeting—then prepare for it! Eat a small snack before you go so you’re not hungry or lusting after the pizza during the meeting. Then eat a sensible dinner when you get home. Or run an extra lap on the track at the gym if you know you’ll want pizza later in the day. Whatever you decide to do, it’s up to you. But if you know this event is coming up, plan for it.

• Give in. It might seem counterintuitive to indulge in sweets and unhealthy foods when you’re trying to make smart food choices. However, denying yourself certain foods is what leaves you feeling deprived and hungry. Go ahead and grab a few fries off your roommate’s plate, or buy that brownie when you’ve got to have a chocolate fix. If you reward yourself in moderation every once in a while, you won’t feel like you’re having to sacrifice just to avoid a weight gain.

• Watch your alcohol. This is probably the most difficult piece of advice I have to give—even for myself. Alcohol is nothing but empty calories and should take most of the blame for the Freshman 15. Try and cut back your heavy drinking. Remember, you don’t have to go all out every night of every weekend. If you’re going to a party, mix your own drink ahead of time and bring it with you. Low calorie options include Crystal Light+vodka or Diet Coke+rum. Usually the punches served at parties are filled with sugar and extra calories. If you’re going to be drinking, just try to be smart and sensible about it.

• Hit the gym. I was a gym newbie when I started college, mostly because I was unsure of myself and where to even begin. A great way to get started is to buy a few sessions with a personal trainer (available through the school). Your memberships at school gyms are free so take advantage of them! There are usually classes offered from yoga to spin to weight lifting, there’s always something for everybody. Don’t worry if a certain type of exercise isn’t for you. Don’t be afraid to try new things until you find something that works for you. If you get in the habit of working out on a regular basis, it’ll soon become second nature and you’ll look forward to it. Exercise is fun (and believe me, I didn’t always think so).

I hope these few tips have helped you out. The Freshman 15 can be avoided easily if a conscious effort is made so don’t feel as though it’s destined to happen!

Picture provided by Chairman Moneko

[tags] freshman 15, healthy choices, health, nutrition, gym, exercise, lose weight [/tags]

About janna

Janna LaRocco has wrote 5 articles on this blog.

Janna LaRocco is a second year grad student at The University of Texas at Austin in Mechanical Engineering with a background in health and nutrition. You can contact her at j.larocco@mail.utexas.edu

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