For freshmen, the sweet taste of freedom can be both blissful and fattening. With no rules, no parents and the challenges of taking on harder coursework, who can blame you for taking on unwanted fat every incoming student dreads?
Saying no to fast food or dorm room snacks while juggling coursework, a social life and extracurricular activities — speaking to you, beer drinkers — almost seems impossible, but that isn’t the case. There’s a way to prevent the notorious “Freshman 15” from happening, and it’s only a matter of effort.
The “Freshman 15” is a phenomenon in which college students (most commonly females) gain weight caused by a severe lifestyle change in their first year, researchers say. Over the years, the theory has lost and gained its credible weight, but a recent study by medical researchers at the University of Eastern Texas has not only validated the theory, but revealed that students gain way more than the original Formidable 15 during their first year.
Not to worry, in “Dr. Drew’s Lifechanger,” registered dietician Rachel Beller teamed up with other nutrition experts to provide tips on how to keep a high GPA (in this case, both a high grade point average and a good personal attitude) and avoid being the next freshman who gains those 15-plus pounds.
When hunger calls and you have to choose between swiping your card at a fast food restaurant at the UC or in the Moody Towers Dining Hall, Beller suggests skipping both and dining in your room instead.
“Substitute dangerous dining hall meals with healthy foods stocked in your own fridge,” she said.
However, don’t confuse this method with stocking up on junk foods. As easy as it is to pop in one of your favorite TV dinners, it’s just as easy to make yourself frozen turkey meatballs, chicken, salmon or veggie burgers, Beller suggests.
Of course, you should always find time to exercise. Whether that means power-walking around campus for 15 minutes daily, taking the stairs insead of the elevator or riding your bike around campus, every little bit helps.
Most importantly, don’t forget to keep both of your GPAs high both in and out of the classroom.
Beller suggests that for every negative thought you have about your appearance, think of two attributes you are proud of.
“By diluting the bad with the good, your brain will start changing the way it functions normally and the negative thoughts will slowly disappear,” she said.
Studies suggest that the brain will rewire itself to focus on the positive — a process called neuroplasticity.
Secondly, if you can’t motivate yourself to exercise daily, shave off those pounds with intense activity in long-term school competitions. “Dr. Drew’s Lifechanger” suggests participating in a 5-K run because it requires rigorous training — the type of training that can whip you right back into shape.
Intramural sports can also keep the pounds away and help you make friends in the process.
Calorie control
9 ways to maintain a healthy diet in college
- Almond Milk (Tetra Pak Containers): Supplementing almond milk for fat-free milk helps keep cholesterol out of your diet. According to Beller, buying vanilla-flavored milk can save 11 grams of sugar and makes a great addition to your morning cereal because of its sweet taste and smooth texture.
- Cans of Tuna or Salmon: Beller advises topping your salads or packing the tuna between two slices of bread for a quick, affordable and delicious “omega-3 protein fix.”
- Cinnamon: Spice up your college life with cinnamon, which adds flavor to your meals and can “potentially help burn fat,” Beller said.
- Pre-portioned mini dark chocolate squares: That’s right — dieticians suggest stocking up on chocolate. Beller says this is a good treat to keep around, so long as it’s dark chocolate and more than 70 percent cacao.
- Greek Yogurt: Greek yogurt is only 130 calories a cup and it’s just as delicious as it is nutritious. “It’s full of protein and has no fat and no cholesterol, which makes it a friendly dairy option for weight loss,” she said.
- Salad bags: If you’re looking for a quick, ready-to-eat meal, look no further than pre-packaged salad bags. They are an easy and healthy way to get your daily servings of vegetables and keep your calorie count down. Mandarin oranges and raisins give it a sweet and healthy flare. Beller also reccommends keeping the parmesan handy — it adds a lot of favor and it’s only 20 calories per teaspoon.
- Frozen veggies: Throw them in a bowl, add a little pepper, heat them up in the microwave and voila — you have yourself a healthy snack almost instantly.
- Fruits: Beller says apples and bananas are especially nutritious and filling, weighing in at only 100 calories, and they make for the perfect on-the-go snacks.
- Cereal: If you’ve got to have your bowl of cereal in the morning, opt for a serving of fiber-enriched cereal instead of one that’s full of sugar that will go you-know-where.
i thought students couldn't have microwaves? and are unable to cook their own meals on campus?
thanks for pointing out that fast food is bad – maybe you could have mentioned that that is all that is available at UH too and that it's hard to avoid the dining hall when buying a meal plan is MANDATORY for campus residents because their dorms conveniently have no kitchens where they could learn to cook healthy meals.
The types of free samples you can get from "123 Samples" are shampoo, coffee, diapers, medicine, greeting cards and more.
The types of free samples you can get from "123 Samples" are shampoo, coffee, diapers, medicine, greeting cards and more.