The Freshman 15: a catchy acronym, but a dreaded reality. Studies show that 1 in 4 college freshman gain 5 percent of their body weight in the first semester. This is no wonder, as all-you-can-eat buffets are on every corner of campus. But, fear not! Here are ten tips that you can follow to avoid the Freshman 15!
Eat Breakfast
As a busy college student, it can be hard to make time for breakfast. With 8AMs, inconvenient dining hall hours, and the temptation of a few extra minutes of sleep, breakfast often falls to the wayside. But, skipping out on breakfast actually contributes to weight gain. When you skip breakfast, your brain tends to crave high-calorie foods for the remainder of the day. So, do your best to eat a hearty breakfast!
Buy a Mini-Fridge
Greek yogurt, apples, berries, carrots… what do they all have in common? They need to be refrigerated! The most nutritious snacks are often those that are best preserved with a refrigerator. In order to have access to these healthy foods, buy yourself a mini-fridge. They’re cute, convenient, and promote healthy living!
Embrace Healthy Snacking
Snacking: the controversial practice. One fad diet promotes it, while the next says to stay away. But, let’s be real here. How are hard-working college students expected to go 5-6 hours without eating? Avoiding snacking promotes mood swings, binge-eating, and fatigue. So, snack happily and healthfully. Pop a healthy snack in your mouth every 1-2 hours to ensure that you’re happy, awake, and will not binge at the all-you-can-eat dining hall!
Drink Water
Did you know that the body often confuses hunger with thirst? For this reason, college students find themselves eating when they truly are not hungry! To avoid this confusion, keep a water bottle with you at all times. Sipping on water prevents the hunger/thirst confusion, and will prevent overeating!
Download CampusDish
Not only is CampusDish is an awesome service, but it can be accessed right at your fingertips! Download the CampusDish app to your Apple device to receive information on what’s being served at each dining hall, and the nutrition facts of each item. No iPhone? No worries. CampusDish can also be accessed online.
Establish an Eating Curfew
Just as your body starts to wind down at the end of the long day, your metabolism slows too. Studies show that eating at late hours of the night leads to twice as much weight gain as eating during the day, regardless of calorie intake. So, set an eating curfew. Your last meal should be about 3 hours before bed.
Follow the ’20-Minute Rule’
With access to an all-you-can-eat buffet, it may be tempting to stand up after that last bite of food and go in for seconds. After all, the food is good! But, did you know that it takes 20 minutes for your brain to be notified that your stomach is full? So, when a second trip to the buffet line seems like a good idea, wait 20 minutes. Odds are you’ll be satisfied by then!
Separate Eating from Studying
You sit down to write a term paper, crack open a five-pound bag of pretzels, and dive right in. Two hours later, the paper is done, and the entire bag of pretzels is… gone!? How did this happen? When you eat while doing other activities, you are unable to measure the amount you are eating. This tends to lead to overeating. Avoid this by separating study time from snacking time. A good method is to take snack breaks!
Stay Active
It may seem obvious, but I had to throw this one in there. Exercise is important to a healthy lifestyle. 30-60 minutes of daily physical activity is recommended. Here at Elon, students have access to a state-of-the-art gym. Take advantage of this! Need motivation? Sign-up for group fitness classes. The fee is only $20/year! And, although a ride from a friend across campus is tempting, remember that a 15-minute walk to class is an easy way to get in a portion of your exercise for the day!
Remember: Everything in Moderation… Including Moderation
Living a healthy lifestyle does not mean restricting yourself from the foods you love! Go to the ice cream shop once a week, or join your friends for a midnight meal every once in a while. Remember, mental health is just an important as physical health. So, enjoy the things you love. Stay healthy, but more importantly, stay happy.