The "freshman 15" is the term used to describe the weight gain experienced by students going off to college for the first time.
The combined freedom and responsibility can give birth to a host of unhealthy eating and lifestyle habits that can really pack on the pounds.
The first line of defense against any obstacle is the awareness that it exists.
The second is the desire to do something about it.
For those teenagers out there who want to take action against the "freshman 15", following these easy steps will not only make you immune to this phenomenon, but may have you in the best shape of your life at the end of your first year! 1.
Reduce your alcohol consumption - Realistically, I'm not asking you to avoid alcohol completely (although that's not a bad idea), I'm merely suggesting that you be aware of how many drinks you have during the course of a week.
After you know that number, cut down by 20% the first week, 30% the second, 40% the third, and 50% by the end of the first month.
Alcohol carriers a lot of extra calories that lead to unhealthy weight gain.
Look for ways to cut calories by choosing light beers or liquor mixed with diet soda instead of regular soda.
2.
Schedule exercise - Treat exercise like you would a class and put it in your daily planner.
Look at your week and schedule certain days and times that you can consistently commit to exercise.
To make this technique successful you must be specific.
You must determine the days, the start times, the finish times, and the type of exercise you will perform.
I promise you that if you treat exercise like a class, you will be less likely to forget about or miss it.
You also avoid the stress associated with trying to "find" the time because you have already "made" the time.
All you have to do is show up.
3.
Get more sleep - When you don't sleep enough or you don't sleep deep enough, the body increases its level of cortisol, a stress hormone that's directly responsible for body fat, specifically in the belly area.
Research clearly shows that people who get 7 hours or more of sleep per night are thinner than those who are getting only 5 or 6 hours.
Cramming for mid-terms and finals all night and partying too late are the 2 areas you need to examine and make adjustments to.
Something as simple as a "scheduled nap" can help you not only with your energy levels and focus, but with weight loss as well.
4.
Avoid late night meals - Consuming calories later in the evening will surely cause unwanted weight gain, especially if those calories are from fast food, take-out, or the vending machine.
As the saying goes, "those who fail to plan, plan to fail.
" If you know you will be up late studying, or out with your friends, go grocery shopping that day and stock up on healthy snacks like yogurt, fruit, air-popped popcorn, or carrots and hummus.
Your calorie-friendly snacks will be waiting for you when you get in at 3am.
5.
Avoid fad diets - All diets have 2 things in common.
They all work in the short-term and eventually fail miserably.
Diets lower your metabolism, cause cravings, mood swings, decrease energy and focus, eat away at your muscle, increase body fat levels, and ruin your confidence about successful weight loss.
Think about the whole reason you are in college in the first place.
You and your parents or guardian know that in life nothing worth having comes easy.
You are there because you understand that "it's greater later".
Take control now, don't settle for short-cuts by dieting, and you will never be a victim of the "freshman 15.
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