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Top Ten Ways to Beat the Freshman Fifteen

Surely you have heard about the infamous Freshman 15. College life can be stressful for many entering freshman, and it is easy to fall into bad habits. As a result, you may pack on a few unwanted pounds. Follow these tips to beat the weight gain and to remain healthy throughout your college years.

  • 1. Eat a balanced diet.
    Try to eat a variety of foods - fruits, vegetables, dairy, grains, etc. The cafeteria staff tries to have a variety of healthy offerings at each meal - search them out! We have great desserts at C-N, but try not to make them your entire meal.
  • 2. Don’t skip breakfast.
    Your mom has told you this for 18 years, and she is right. A healthy breakfast can get you off to the right start. If you don’t feel like trekking to Stokely every morning, keep some fruit bars or yogurt in your room.
  • 3. Control your portion size.
    It is amazing how many options you will have at each meal! Be careful how much you put on your plate. When you go out for dinner, split an entrée with a friend. Don’t supersize your fast food purchases. Become of aware of how much you are eating.
  • 4. Stock your dorm room with healthy snacks.
    Beware of “Little Debbies!” Don’t buy a lot of junk food. Instead, opt for healthier snacks like nuts, fruits, popcorn, yogurt, pretzels, etc. Try not to keep sodas in the fridge, either. Keep bottled water handy instead.
  • 5. Keep a food journal.
    If you are really concerned about your weight, writing down your food intake is very helpful. You don’t need to be obsessive, but writing down your eating habits for a week will be helpful to see how your eating habits measure up.
  • 6. Drink water.
  • 7. Keep late nights to a minimum.
    If you stay up late studying or socializing, you are more likely to reach for that midnight snack. Don’t give into the temptation of ordering a pizza at 1:00 am - you will regret it in the morning.
  • 8. Exercise.
    We have a fantastic student activity center - get familiar with all it has to offer. Swimming, running on the indoor track, working out with weights, racquetball, aerobics, Pilates, or basketball are just some of the offerings. If none of that sounds interesting, grab some friends and go for a walk around Jefferson City. We also offer several PE classes that can help you burn some calories. Not only will you feel healthier, but your stress level will be lower if you exercise.
  • 9. Get enough sleep.
    Sleep deprivation can lead to weight gain, simply because you may consume more caffeinated foods or beverages to stay awake. You may also feel too tired to exercise. So try to get 7-8 hours of sleep a night.
  • 10. Don’t obsess.
    Many students, male and female, develop eating disorders as a way of feeling in control and dealing with stress. If you feel yourself being controlled by your eating or exercise habits, make an appointment to see one of our campus counselors. They can help you deal with your stressors in a healthy and positive way.

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