If you are a college student, there is one thing that you need to be aware of: the Freshman 15.
The Freshman 15 is a term that refers to the pounds gained by college students within their first year of study.
The process usually starts with an avid appetite and ends in a lack of energy, but there’s good news. With these easy tips, you can avoid getting stuck on this painful journey known as “the freshman fifteen.”
–Avoid eating at fast-food restaurants
College campuses have an abundance of fast food options like McDonald’s, Taco Bell, and Wendy’s. These places often offer meals with over 1000 calories. Avoid them as much as possible throughout the school year, or it could lead to some unwanted weight gain.
– Eat a healthy breakfast
– Drink lots of water to avoid dehydration which can lead to fatigue and the inability to concentrate. Make sure you have access to water bottles throughout your day since going without can cause headaches, irritability, nausea, etc.
-Strive to get at least 8 hours of sleep per night. If you don’t get enough sleep, you will be tired, leading to bad moods and the inability to focus.
Exercise releases endorphins that make us happy, so it’s important not only physically but also mentally.
Go for walks with your friends or join a sports team on campus rather than studying all the time.
It is easier to prevent getting behind than trying to catch up! If possible, make an appointment with a professor or teaching assistant outside of class time. Other options are tutoring services on campus and the library during non-peak hours for studying etc. You can also try working one on one with another student if they have similar courses as well!- If you’re struggling with your classes, seek help before it gets too bad.
-Make sure you are eating at least three meals a day. If not, your body will start storing fat to store the calories it needs for energy! You may end up losing weight on that scale but muscle mass and water retention which is causing this number.
Your metabolism runs faster than usual in college due to all of the activities involved.-Eat every two hours or so even if you don’t feel hungry.
Make sure you eat something with protein because it takes longer for protein foods to digest, giving you more lasting energy throughout the morning classes instead of feeling tired halfway through them.
-Drink plenty of fluids, especially noncaffeinated beverages like tea or juice, since they keep you hydrated without adding extra calories to your diet.
Make sure you start moving during one of your breaks between classes, even if it’s just strolling around the block or doing some squats at home.
It will help keep up energy levels and focus better in a class by not feeling sluggish all day long.
–Avoid fad diets
Such as eating protein every meal because they do more harm than good since most bodies need carbs for fuel.
Let your body slowly adjust without eliminating entire food groups that are needed for healthy living. Of course, don’t go overboard with treats either but eat them in moderation, so try having a small bowl of ice cream instead of an entire pint each night before bedtime to prevent extra weight gain.
-Drink a glass of water before every meal to help control your appetite. There’s no way you should be hungry after drinking that much.
If you want to make it more enjoyable, you might add some lemon or cucumbers, which are both high in good nutrients.
For best results, drink the entire thing because it’s good for overall health. Don’t worry about calories at all on those days when everything is consumed in moderation, just like most college students who constantly enjoy life without worrying about their weight.
–Make Your Meal Plan
-Lunch: salad with chicken & veggies on top, leftover stir fry or soup.
-Dinner: baked salmon with favorite vegetables (carrots/broccoli), lean beef burger without the bun, grilled cheese sandwich made with w/whole grain bread instead of white bread.
–Take Advantage of Your Campus Gym
-It’s a great way to get in shape while building self-esteem and confidence too. There are many fun activities at the gym these days like Zumba, yoga, or even boxing which is especially good for stress relief.
If you don’t want to be the center of attention, go when it first opens so you can have the place to yourself.
–Get involved with campus life outside of schoolwork & studying
-There are plenty of clubs related to your major field and other interests, such as joining a book club or writing group.
-Try to avoid long periods at the library studying since it can lead to burnout that becomes a major distraction when trying to maintain an active lifestyle which is vital for good health.
There are always exceptions, but try taking walks outside in between study sessions; instead, you get some exercise without losing any valuable information and enjoy nature while doing something healthy.
–Track your steps using a pedometer
-You can get one for free at your campus health center or local retail store, so it’s definitely worth the investment.
It will help you determine how much movement is taking place during day-to-day activities like walking, running errands around town, and even biking if bike racks are on campus.
You might be surprised by just how many steps take place in an average day, which could easily add up over time into extra pounds that need to come off but not without changing some bad habits and adding more exercises.
–Don’t Forget About Those Dorm Room Exercises
-It will feel good knowing that using only a towel as resistance against a doorframe isn’t going to do anything except maybe work those muscles a little bit.
The good news is that there are lots of affordable equipment options available in stores or online, which can turn any drab dorm room into an enjoyable place to work out anytime, even when you need a break from studying too much.
-Buy some dumbbells, resistance bands, and ankle weights if possible since they will make the most significant difference when it comes time for physical fitness tests at school.
Avoiding the Freshman 15 Gain during college years will help maintain overall health levels and prevent weight-related diseases later on down the road while still enjoying every without feeling deprived.
When it comes to forming healthy habits, it’s simple to do so during your college years.
-Some of the best ways include planning healthy meals ahead of time, staying active outside or inside with gym activities, joining clubs on campus related to interests & majors, along using other helpful tools like pedometers for better tracking over time.
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