How To Avoid the Freshman 15

It’s Easier Than You Think

If you are headed off to college this fall, there are a lot of things to look forward to. New classes, new friends, new experiences, and living on your own…maybe for the first time. But, as you may have heard, there are also some not-so-great things potentially looming. One of the struggles that many college freshman face is the phenomenon called the Freshman 15 – it’s the common weight gain that a vast majority of college freshmen face. Because eating, sleeping, and exercise habits change during the first year of college, many freshmen gain around 15 pounds this year. What can you do to avoid this and stay healthy?

Tips for Your Diet During Freshman Year

It’s pretty easy to see how your diet could change during your freshman year. It’s not easy to cook in your dorm room, with only a microwave and maybe a small slow cooker or a hot plate available to you. And the campus cafeteria may not always serve the healthiest options. And with endless pizza parties and opportunities to go out with new friends, what can you do to keep your diet in check and not go hungry?

Listen to your body closely. Eat until you are full, and no more. Many students find that the portions given out by the cafeteria are far more than they need – don’t be afraid to ask for a smaller portion if you don’t like leaving food on your plate.

Drink lots and lots of water. You’ll be getting dehydrated faster than you think with all the walking you’ll be doing around campus – and if you drink alcohol, it can also deplete your water. Carry a reusable water bottle and drink it throughout the day, filling up at water fountains for free. Not only will you keep the urge to snack in check, but you’ll also be more likely to avoid calorie-laden sodas.

Be sure to get in fruits and vegetables at every sit-down meal. It’s easy to get into the habit of eating one favorite meal over and over, but try to vary the fruits and vegetables you eat to get all the nutrients you need. The best choices in the college cafeteria are those with color – rich green vegetables, brightly colored fruits. Try to avoid plates that are all brown and white (fried chicken and potatoes, for example).

Don’t swear off all indulgences. It’s far easier to say that you’ll have pizza and soda, or an alcoholic beverage and tacos, or whatever it is, once or twice per week – than it is to swear off all treats entirely.

Try to make eating healthy more convenient. If you keep candy in your desk, you’ll eat it. If you keep a bag of apples and a jar of peanut butter on your desk, you’ll eat those.

Try to limit soda, sports drinks, excessive coffee, and energy drinks. While small amounts of plain caffeine (such as black, non-sweetened coffee) can help you focus when studying, the sugary additions to many of these drinks can really pack on the pounds.

Don’t skip meals. It’s very easy to get caught up in studying or events and forget to stop for lunch; or to wake up nearly late for a class and race there without breakfast. However, skipping meals can cause your metabolism to slow down, and doesn’t fuel your body for the exercise you need. Instead, keep your bag stocked with some on-the-go foods, like packages of nuts and seeds, or low-sugar protein bars.

Related: The Relationship Between Diet and Skin Health

Tips for Exercise During Freshman Year

While eating healthily is a huge part of avoiding the Freshman 15, another thing to keep in mind is how much you are moving. Most college students do a lot of walking – but it’s pretty easy to choose to hang out with friends, or pull an extra-long study session in the library, over working out. Keeping your weight at a healthy level, and staying fit, is much easier when you do prioritize a bit of time every week at the gym. Here are some tips for getting in some workouts even during a busy college schedule.

• Find something that is fun! If you love dancing, see if your college offers a free dancing class, or just make it a point to suggest dancing when your friends want to go out.
• Find a workout buddy. Staying committed to working out is much easier when you have a friend counting on you to show up.
• Take advantage of every free class or facility your campus offers. You’d be surprised what you may find if you go looking. Many campuses have free martial arts classes, free gyms, free yoga sessions, and a lot more. Also check into the local gyms in your area – the YMCA often has discounts for students, for example.
• Start small. If you aren’t used to working out regularly, try just working out for 20 minutes a few days a week, You can slowly add more days, or more time to your workout sessions, as your schedule allows.
• Get involved in something that costs money or that you have to sign up for. Studies show that making some sort of commitment to a workout program, such as paying money or signing up for a class, helps you stay motivated to continue coming every session.
• Make it a game. There are many apps for your smartphone that allow you to track your workouts, and will award you points and rewards for keeping up the exercise habit. This is a fun way to make exercise meaningful if you just need to get through it every week.

Staying Mentally and Emotionally Healthy During Freshman Year

The Freshman 15 is largely attributed to eating and exercise habits, but there is one other very big part of weight gain: stress. The beginning of college is often a very stressful time for a freshman. You are missing home, your sleeping patterns are changing, you are away from family and friends, and you may even have some anxiety or depression because of all the change. Maintaining your mental and emotional health is just as important for reducing stress and staying fit while in college.

• Be sure you make sleep a priority. Many college students choose late-night study sessions, weekend parties, or extra hours at their part-time job instead of getting adequate sleep. With additional strain on your brain from school, and the emotional stress of being away from home, your body needs sleep. When possible, stick to a schedule of getting a full night’s sleep, every night. But if your schedule doesn’t allow for this, be sure to take a short nap throughout the day so that your body gets the rest it needs.

• Look into the free services your campus provides. You can typically find free counseling services to help you adjust to living on campus, and you may even have access to a licensed doctor who can prescribe medicines or refer you to a local doctor for a discounted rate. Additionally, keep in mind that your mentors and professors can be approached if you are having any troubles with school-related stressors.
• Make an effort to stay in touch with those back home. Call, text, use social media, or find ways to meet up. Balance this with getting involved with activities on campus. The more you get involved with on campus, the better the relationships you have at school will be.
• Be sure to stay connected to any spiritual, religious, or motivational practice you have. Attend church services on campus, find a local group that suits your spiritual beliefs, or continue your activities with any sort of extracurricular group that you have grown up with that is important to you.
• Don’t over-indulge in alcohol. While a drink here or there can help you relax, studies have shown that over-indulging can make symptoms of depression and stress worse.
• Create a routine and stick to it. Get into the habit of studying, working out, hanging out, and having “me time” regularly so that your days are as balanced as they can be. And be sure to put a limit on the hours you spend studying or working – it’s tempting to pull those all-nighters, but your body and overall health will suffer.
• Set achievable goals that make you feel good to accomplish. For example, set a goal of getting at least one “A” in a class you typically don’t do well in, for the semester. You aren’t pressuring yourself to ace the whole class, just one assignment or test. This will feel great when you accomplish it!
• When you do feel stressed, be aware of your eating habits. Many people deal with stress by eating, but this won’t really help you avoid that Freshman 15. Instead, try taking a break to walk around for a while if studying has you stressed out.

Other Great Tips for Health During College

Maintaining a healthy diet, an exercise routine, and keeping your stress levels low, are the best ways to avoid that Freshman 15. However, there are some other things you can do to keep your body and mind healthy, that will only help you stay fit throughout your college years. After all, if you are sick, you can’t exercise or make healthy choices like you can when you feel great.

• Be sure to keep your backpack at a weight that is healthy for your back. Back and shoulder strain from overloaded bags are one of the most common issues college students deal with. Try not to carry more than you absolutely must have.
• Remember that walking around campus all day is the same thing as going out for a long hike every day! Don’t walk around in sandals or flip flops – get yourself some quality walking shoes with great arch support so your feet and legs stay healthy.
• Practice safe sex. College is often a time of experimentation with partners, which can be a healthy thing. But be sure to use protection to avoid STDs or unwanted pregnancy.
• Get your vaccinations before you go to campus, and keep an eye on yourself for signs of illness. If you are coming straight from high school, you may be used to your parents recognizing you are sick before you do. However, in college, you’ll need to monitor your health so that you can get treated before it gets worse.
• Avoid bad habits such as smoking, which can become lifelong habits that really wreck your health.
• Always wear sunscreen when you are walking around campus. Your skin is getting the impact of UV rays, even if the day is cloudy. Be sure to protect your skin by keeping sunscreen on hand.
• Don’t share drinks, hygiene products, makeup, and other products that come into contact with your body. Even if you are just trying to be nice, this is a good way to spread germs.

While these tips aren’t exactly focused on keeping your weight down to avoid the freshman 15, they can ensure that your body stays healthy, so that you can keep moving every day.

Related: Tips on Wrinkle Prevention and Reduction

What Happens If I Do Gain the Freshman 15?

If you are going into your sophomore year and you’ve already gained the dreaded Freshman 15, don’t worry! First, recognize that you did something very hard by making it through a year of college, and that deserves recognition! Second, if you want to get your body back into shape, the tips in this article will work for you as well!

Consider making a list of the habits you know contributed to the weight gain last year. Was it over-indulging in drinks? Not having healthy snacks around? Avoiding exercise? Whatever the factors, you can start working on them, one by one, till you feel like you are in control of healthy decision making.

No matter what year it is for you in your college journey, maintaining a healthy body and mind is the best way to be successful. Take these tips with you to college and you’ll be able to enjoy an awesome year on campus.

More Great Freshman 15 Resources:

Alcohol and Weight Gain

9 Health Hazards Hidden in College Dorms

Staying Fit on Campus