Weight Guarding Tips For Freshman Girls
say it's no surprise freshmen experience one of the largest weight
gain in their lifetime when they
attend college. How to avoid this cliché and maintain a healthy weight has
become a matter of concern to freshmen and their parents alike.
Going to a new school, moving away from the parents for the first time, and
starting a completely different lifestyle are reasons enough to distort
teenagers physical and psychological make-up.
Recent studies found that some first-year students are indeed likely to gain
but it might not be the full freshman 15 and it may not all happen during
At Tufts, the average freshman weight gain was 6.5 pounds, while at
Indiana it ranged from 7.5 pounds for women.
Most of this weight gain occurs during the first semester of freshman year.
College offers many temptations. You're on your own and free to eat what you
want, when you want it. You can pile on the portions in the dining hall, eat
dinners of French fries and ice cream, and indulge in sugary and salty snacks to
fuel late-night study sessions. In addition, you may not get as much exercise as
you did in high school. Teenagers sometimes
eat in response to anxiety,
homesickness, sadness, or stress.
Do not dread those fifteen pounds that every incoming first-year student
(supposedly) gains when they start school. Try following these tips:
eating healthy food at regular intervals, not at random times and in
erratic amounts. Studies have found that most students get fewer than
the recommended five servings of fruits and vegetables each day. Watch
of your portions and
resist going back for additional serving. Eat a good breakfast and
bring a water bottle
with you to make sure you stay hydrated -- and healthy.
study breaks as exercise breaks- 30 minutes 3 or 4 times a week.
Researchers found that students who exercised at least 3 days a week
were more likely to report better physical health, as well as greater
happiness, than those who did not exercise. Walk briskly
across campus instead of taking the bus, take the stairs instead of the
elevator, or cycling to class. And take time — even just a few minutes
here and there — to move around and stretch when you've been sitting for
a long time, such as during study sessions.
snack out of boredom or
hang out with students who do. In case you’re genuinely hungry, have
some fruit or a small sandwich or wait 20 minutes before getting
that snack, and nine times out of ten, you’ll no longer want it. To
beat boredom you could read something you enjoy like your favorite
magazine or a novel from one of your most admired authors. Try
calling a friend you haven't talked to in for long, just to chat or
someone you're close with to see what they're up to, maybe they're
bored, too and you can meet up. At home, you
could rearrange your room. Dig the clothes you haven't worn in
forever out of your closet and try them on to decide whether you
really need them or not. Pick up a new hobby. Or go for the
not-as-fun angle with some laundry, cleaning, or (eek!) other work
that needs to be done.
The more distance between your dorm room and a kitchen, the better.
yourself regularly: While
the scales don’t tell us the amount of fat we have and what it weighs is our
entire body – fat, muscles,
bones, organs, etc. Still, it can be helpful to check your weight every couple
of weeks. Make the scale your friend by using it the right way – to help you
stay healthy, fit and looking and feeling good.
Don’t skip meals to lose weight or
go longer than five hours or so without eating something; your body will just
react by giving you a craving for
quick energy in the form of fatty and sugary foods. It may be tempting to try
the latest fad diet or skip meals. But these approaches don't work to keep
weight off in the long run. It's best to make small adjustments to your diet
that you know you can stick with. Keep pretzels, fruit (dried or fresh), healthy
nuts, and energy bars handy in your room or bag.
Try getting some sleep:
According to a University of Chicago study, college kids who sleep less
than four hours nightly produce more hunger-inducing hormones than those who
crash for more than eight. Sleeping too little can also contribute to weight
gain by putting undue stress on the body. The body sees sleep deprivation as a
state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the
release of insulin and insulin is a storage hormone that promotes fat storage.
better ways to handle homesickness: Begin
by accepting that being
homesick is a sign that you have happy, healthy relationships with
people back at home. It a sign that you miss your family, your
friends, your boyfriend or girlfriend, or just your old routines and
familiarity. Why mess it all up with food. Let yourself be a little
sad, take a deep breath, and do what you can to make your new school
your new home.
moderation for Alcohol: Drinking
alcohol, reduces your body’s efficiency at burning off the fats and
carbs that add pounds. If you are drinking at a party, opt to mix or
pour your own drink or watch the person who is doing the mixing or
Patient: Note, you
won’t drop two jean sizes in one day. You’re going to binge every
now and then. You will go a day or two without working out. Your
weight is going to fluctuate here and there. You’re going to try new
techniques and they’re not going work. Be patient and stay
Remember, combating the freshman 15 can be an opportunity to develop lifestyle habits that
can promote lasting health and wellness. Follow these suggestions, and you’re
ahead of the game.
Dated 08 December 2012