15 Ways to Avoid the Freshman 15

By Yasmine Dabash

You’ve heard of the Freshman 15–those unwanted pounds that creep up on you your first year of college. Here are some ways to avoid the weight gain.

1 – Stick to Three Meals a Day

Three full meals a day with snacks in between should keep you full throughout the day. Any less might leave you hungry.

2 – Never Skip Breakfast

Skipping breakfast makes it more likely that you will binge later in the day.

3 – Utilize the Salad Bar

Eat salad with your meals, it will help you feel fuller. Or, at least, try to have a fruit or vegetable with every meal.

4 – Keep Healthy Snacks in Your Room

You are more likely to graze on the foods you keep handy so make sure you keep fresh fruits and veggies, seeds, and nuts in your room rather than Cup Noodles and Hot Pockets.

5 – Eat Slowly

Research says it takes 20 minutes for your brain to recognize that you are full.

6 – Drink Plenty of Water

You probably hear this a lot but drinking plenty of water is one of the best things you can do for your body.

Pro tip: Infuse your water with lemons, cucumbers, or berries for flavor and added nutrients.

7 – Cut out Soda

You can gain a pound a month simply by drinking a soda a day. Do not drink your calories, refer to the pro tip under point number 5.

8 – Refrain from Alcohol Consumption

If nothing else stops you from pursuing alcohol, at least keep in mind that a single can of beer has 154 calories and a bottle of Seagram’s has 150.

9 – Use the Exercise Facilities

Once you leave college, it is likely that you will not have access to exercise facilities free of charge. Take advantage of the workout room in Hafner Recreation Center instead of paying for a gym membership.

10 – Participate in a Competitive or Intramural Sport

Competitive sports at Hilbert include:

Men’s Sports – baseball, basketball, cross country, mixed golf, lacrosse, soccer, track, cross country

Women’s Sports – basketball, bowling, cross country, lacrosse, soccer, softball, track, volleyball

If you are interested in intramurals, visit the Hilbert Hawks web page.

11 – Get a FitBit or Use the Health App on your iPhone

These technologies are great motivators to do more physical activity and healthy eating. Under Armor also offers upwards of nine fitness apps including MyFitnessPal and MapMyRun.

12 – Do Not be Afraid to Visit the Cappuccino Family Wellness Center

If you are experiencing problems with weight management, it could be due to an underlying health issue aside from diet and lifestyle. The Wellness Center, located on the first floor of St. Joseph’s Hall, aims to provide confidential primary care services.

13 – Pay Attention to your Overall Health and Well-Being

Make it to the doctor for regular check-ups, they might be able to provide you more in-depth medical care for underlying issues regarding your weight than the Cappuccino Family Wellness Center.

14 – Properly Manage Stress

Taking up a hobby like a sport, art, or meditation is a healthier way to manage stress than overeating.

15 – Sleep Well

The average college student should aim to get 8 hours of sleep every night, give or take one hour. Sleeping too little can result in health complications, including insufficient weight management.




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