6 Ways to Avoid the Freshman 15
One of the little-discussed aspects of succeeding in college is staying physically healthy. Because college is bound to change your lifestyle considerably, it’s important to stay grounded in wellness practices, such as preventing or losing what is known as the “freshman 15.”
What Is the Freshman 15?
The term freshman 15 refers to the weight gain — often around 15 pounds — that some students experience during their first year of college. This phenomenon is typically attributed to lifestyle changes such as increased access to high-calorie foods, irregular eating habits, reduced physical activity, and heightened stress levels. While the actual weight gain varies among individuals, adopting healthy habits can help prevent unwanted pounds and promote overall well-being.
How to Avoid the Freshman 15
Here are some ways you can avoid gaining extra weight throughout your college years.
1. Embrace a Balanced Diet
Incorporating a variety of fruits and vegetables into daily meals is crucial. Aim for at least five servings each day to ensure adequate intake of essential nutrients. Being mindful of beverage choices is also important; sugary drinks such as sodas, specialty coffees, and energy drinks can contribute significant calories without providing satiety. Opting for water or low-fat milk can help manage calorie intake.
2. Practice Mindful Eating
Eating while distracted, such as during studying or watching TV, can lead to overeating. Instead, focus on meals without multitasking to better recognize hunger and fullness cues. Maintaining regular meal times and avoiding late-night snacking can further support healthy eating habits.
3. Stay Physically Active
Regular physical activity is essential for maintaining a healthy weight. Incorporate movement into daily routines by walking to class, taking the stairs, or engaging in campus fitness programs. Even short bouts of activity can accumulate to meet daily exercise recommendations.
4. Prioritize Sleep
Adequate sleep supports metabolic health and can prevent weight gain. Strive for seven to nine hours of quality sleep each night to help regulate appetite and energy levels.
5. Manage Stress Effectively
College life can be stressful, which may lead to emotional eating. Engaging in stress-reducing activities such as yoga, meditation, or time with friends can help manage stress levels and reduce the likelihood of stress-related eating.
6. Seek Support When Needed
If concerns about weight or eating habits arise, don't hesitate to reach out to campus health services or a health care provider. They can offer guidance tailored to individual needs and help develop a sustainable plan for healthy living.
By adopting these strategies, students can navigate the transition to college life while maintaining their health and well-being.
Stay Healthy in College With On Point
On Point helps traditional and nontraditional students in the Central New York region overcome the barriers to higher education and careers. We support our students from application through graduation and beyond, empowering them to fulfill their dreams and achieve their potential, which ultimately benefits both the individuals and our community.
Our Education Services team provides a range of services designed to help On Point students and graduates find the right college or university for them. Join us to get comprehensive assistance with your four-year college experience. Contact us today to learn how!
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