You’ve probably heard of the Freshman 15 before. You know, the fifteen pounds you allegedly gain during your first year of college? While scientists debate the actual average that people gain, it is a real phenomenon with several causes. Just think about it–you’re in a new environment with a new routine and new stressors. There are tons of reasons for some weight gain. However, here are some tips to avoid the Freshman 15 without too much hassle.
Tip #1: Make a Routine
Routine helps to reinforce habits, and without it, you struggle. If you eat whenever you want, you might end up eating too much. If you don’t schedule time to work out, you might end up blowing it off. Being out of a routine can also make it harder to manage your time and cause stress. One of the best things you can do to avoid the Freshman 15 is make a schedule–and stick to it. Make use of an agenda, calendar, stick note, or white board to plan out your days. Get into a rhythm. Prioritize your health and make time for it, otherwise it will fall to the wayside.
Tip #2: Avoid Keeping Snacks in Your Dorm
Snacking adds more calories than you might think, and it’s hard to avoid it. Especially if the temptation is there, you’re much more likely to pick up chips or takis. The easiest way to avoid this is to prevent yourself from buying it in the store in the first place. Think about it: when you have to run out for something, it takes so much effort that you’re less likely to do it. Besides, this helps to curb bored or anxious eating. Next time you’re in the grocery store or campus store, stick to a pre-made list. If you are going to snack, consider health options like I write about here.
Tip #3: Set Out Gym Clothes
If you’re like me and hate going to the gym, it helps to set out gym clothes in advance. Even if you make a schedule, it can be easy to stray away from it. In order to combat the temptation, try to make it as easy and convenient as possible. That means setting out gym clothes the night before, picking out a healthy snack, and planning out the next day’s meal. Again, if you want to avoid the Freshman 15, you need to think ahead and make it easier on yourself!
Tip #4: Watch the Portion Sizes
All-you-can-eat buffets are killers when it comes to the Freshman 15. Your college cafeteria or dining options can set your up for failure. When I was at SDSU, I realized how hard it was to find healthy, nutritious food. Most of the food was fast food, or it had a lot of salt thrown in. A lot of the “healthier” food didn’t seem appetizing, or it was expensive on the meal plan. It was incredibly difficult to find healthy food when the options to prepare my own food were so slim.
The best thing you can do to avoid the Freshman 15 is choose healthy options when you can and carefully consider portion sizes when you can’t. Follow the Japanese Hara Hachi Bu rule: stop eating when you’re 80% full.
Tip #5: Be Cognizant of Where You’re Getting Your Food
As I mentioned above, it can be so hard to find healthy food on a college campus. Sometimes, even if they offer healthy food, you don’t know where it was sourced or how much salt was put in. It can be incredibly frustrating to not prepare your own food. Sometimes you have to stick to a meal plan, whether that’s in a cafeteria or different on-campus restaurants. Just try to find a balance, select the best dishes, and add in that Vitamin C when you can. If you can add in some meals from the grocery store, find a place to cook healthy meals, or keep fruit in your room, do that, too!
Tip #6: Set up a Rewards System
If self-discipline isn’t your forte, sometimes it helps to set up a rewards system. First, you make a SMART goal, as I describe in this article. After you’ve set up a specific and measurable goals, figure out how you will reward yourself. For example, if you go for a week without snacking in the evening, how will you reward yourself? How will you encourage yourself to keep going? Life is about balance, and sometimes a rewards system helps you get find your groove.
Tip #7: Don’t Drink Too Much Alcohol
Finally, keep in mind how many empty calories alcohol has. This chart shows exactly how many calories for each type of alcohol. This, too, is an adjustment, as there is generally much more alcohol freely available in college than there is at home, and it’s a larger part of the social fabric. If you want to avoid the Freshman 15, be sure to keep this in mind.
A Final Word
It’s not always easy to avoid the Freshman 15, due in large part to the number of different lifestyle factors at the university. However, it is possible, and with some self-discipline, planning, and healthy decisions, you can avoid weight gain. I hope these tips help!
