Beating the Freshman 15

Content by: NCES, Inc.

Worried about the much hyped “Freshman 15” weight gain? Follow these tips for a way to beat the bulge...

Beating the Freshman 15
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Keep track of what you eat each day! Calories can add up quickly, so track your intake. Don’t forget beverages you consume.

Listen to your body. Eat only when you are hungry, and stop when you are full. If you are not sure whether or not, drink a glass of water. Often, you are dehydrated and this causes the sensation of hunger.

Don’t skip meals. Not only does your body need the fuel, but passing over a meal will often cause overeating later in the day.

Make healthy choices at the cafeteria. Choose vegetables, fruits, whole grains, beans and other lean proteins, and low-fat or fat free milk products. Choose baked, grilled or broiled items over fried.

Snack on colorful fruits and veggies. People do not get enough of these low-calories, high-nutrition foods.

Say No! to vending machines... Consider instead, carrying a water bottle and healthy snacks with you to ward off hunger.

Remember alcohol has calories! Drinking is a major source of extra calories on campus.

Learn about nutrition through credible sources. Take a nutrition class on campus to better understand healthy food choices.

Make exercise a daily habit! College campuses offer a variety of ways to get moving. Check your university website for opportunities.

Try to eat at regular times. Eating patterns regulate your metabolism and help prevent overeating.

Get enough sleep. Studies show individuals who get less sleep consume more calories throughout the day.

Take study breaks that involve exercise or socializing.
* Walk to class instead of taking the bus or driving
* Take the stairs whenever possible
* Watch portion sizes

Quick Tips!
- Take study breaks that involve exercise or socializing, not food.
- Walk to class instead of taking the bus or driving.
- Take the stairs whenever possible.
- Watch portion sizes.
- Limit alcohol.

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