5 Easy Steps to Avoid Freshman 15

The “rookie 15” is the term used to describe the weight gain experienced by students going to college for the first time. Freedom and responsibility combined can lead 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 teens who want to take action against “15 year olds”, following these simple steps will not only make them immune to this phenomenon, but will also keep them in the best shape of their lives by the end of their freshman year.

1. Cut down on your alcohol intake: Realistically, I’m not asking you to avoid alcohol completely (although that’s not a bad idea), I’m just suggesting that you keep in mind how many drinks you have over the course of a week. After you know that number, cut back by 20% the first week, 30% the second, 40% the third, and 50% at the end of the first month. Alcohol contains 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 the exercise: treat the exercise like a class and put it in your daily schedule. Look at your week and schedule certain days and times that you can consistently commit to exercising. For this technique to be successful, you must be specific. You must determine the days, the start times, the end times and the type of exercise you will perform. I promise that if you treat exercise like a class, you’ll be less likely to forget or miss it. It also avoids the stress associated with trying to “find” the time because you’ve already “made” the time. All you have to do is show up.

3. Get more sleep: When you don’t get enough sleep or you don’t sleep deep enough, the body increases its level of cortisol, a stress hormone that is directly responsible for body fat, specifically in the belly area. Research clearly shows that people who sleep 7 hours or more a night are slimmer than those who only sleep 5 or 6 hours. Preparing for midterms and finals all night and partying too late are the 2 areas you need to examine and adjust. Something as simple as a “scheduled nap” can help you not only with your energy levels and focus, but also with weight loss.

4. Avoid Late Night Meals: Consuming calories later in the evening is sure to cause unwanted weight gain, especially if those calories come from fast food, takeout, or the vending machine. As the saying goes, “those who don’t plan plan to fail”. If you know you’ll be staying up late studying or hanging out with your friends, go shopping that day and buy healthy snacks like yogurt, fruit, popcorn or carrots, and hummus. Your low-calorie snacks will be waiting for you when you arrive at 3 am.

5. Avoid fad diets – All diets have 2 things in common. They all work for the short term and ultimately fail miserably. Diets lower your metabolism, cause cravings, mood swings, decrease energy and focus, waste away your muscle, increase body fat levels, and ruin your confidence in successful weight loss. First of all, think about why you are in college. You and your parents or guardians know that nothing worthwhile in life comes easy. You are there because you understand that “it is bigger later”. Take control now, don’t settle for dieting shortcuts, and you’ll never be a victim of the “new 15”.