How to avoid the freshman 15 (and stay that way!)

The weight gain that many students experience during their first year is called the freshman 15. Sometimes, it doesn’t stop there. Some students experience the weight gain each and every year. It is rather easy to do, especially with vending machines and when the café is open. They have many comfort foods that you can chose from. The Moose Tracks Café has several healthy choices as well. But let’s get real, who can’t resist the easy to grab chicken fingers and fries after smelling it in the air?

Here are some steps that can help you to avoid the freshman 15:

Evaluate what you are doing now:

Take a week to see your level of activity and what you are eating (If you can remember the last week, by all means, use that information to help you evaluate your current situation.). What food choices are you making? What activity level are you in? What has changed since you started college or what do you think will change when you finally start taking classes?

Make a Plan:

1.      Set a goal for yourself. Do you want to eat healthy, maintain your weight, lose weight, or even gain weight? (Yes, some people LOSE weight while in college and that can be unhealthy.)  Do you want to exercise regularly? Make your goal realistic. Write your goals down where you can see them on a daily basis.

2.      What are you going to do to make the change? If going cold turkey is too drastic for you, you can make one small change each week. For example, if you want to eat healthier, replace one snack with a healthier choice such as a vegetable that you know you will eat.

3.      You can use a free food diary website such as MyFitnessPal to create a realistic goal and find support from others like you in your journey of avoiding the Freshman 15.

4.      Schedule your healthy activities right into your calendar so you are making a time block for your health.

Take Action!

1.      Write down your daily activities and food choices either on paper or a food diary website. This will help you keep you on track.

2.      Do what you set as a goal for that week.

3.      Grab an accountability buddy. Your chances of winning will increase if you have a friend that is willing to exercise with you.

4.      Don’t forget to get plenty of rest. Your body needs to recharge!

Evaluate again in a month:

Did it work? Did you see any positive changes? Any negative ones? What can you do differently to help you to reach your goal? It may take a while to see results. So don’t give up. As long as you are determined, you will reach your goal.

Here are some free websites to start you with:

http://www.myfitnesspal.com/ (apps available on iphone and on android)

http://www.nexercise.com/ (apps available on iphone and android)

http://www.my-calorie-counter.com/calorie_counter.asp

Don’t be afraid to explore other options. There are websites that you can use that have some cost but well worth it.