2008 Woodie Awards
Tips on how to get healthy, fight the "Freshman 15"
Courtney Essett
Issue date: 11/14/07 Section: College News
It's as about as popular as Britney Spears and as unwanted as the K-Fed rap album. However, many students manage to pick it up anyway.
The freshman 15, the infamous weight gain of college freshman, has probably already started to rear its ugly head for many new students.
For years it has been speculated that college students gain an average of 15 pounds in their first year of school. The causes of this sudden bulk up could be a combination of many factors including lack of sleep, stress, poor diet and excessive alcohol consumption.
As your body continues to mature and your metabolism changes, some weight gain will be normal, but too much can be unhealthy and dangerous.
However, there are ways to avoid and combat the Freshman 15 when those unwanted pounds begin to show up.
* Regular exercise and a healthy diet are two of the best ways to battle the bulge. Check out local gyms that offer student memberships or discounts. For students on a budget, the recreation fee paid by students allows free use of the school's recreational facilities and intramural programs. Most of the programs, like yoga and Pilates only require registration. Walk or bike to your destinations if possible. You'll burn calories and save on gas.
* In conjunction with exercise, a good diet also helps. Opt for water, skim milk or natural juices instead of sugary sodas. Instead of fries and try pretzels or veggies for a side. When choosing a sandwich, try a low- carb wrap instead of a bun. And if you must have a condiment, mustard is better than mayonnaise.
* A good night's sleep can seem unreachable for the busy college student, but it also helps us stay healthy. Sleep can also help manage stress which can lead to overeating. Keep a regular sleeping pattern as much as possible, avoiding midday naps and late night caffeine consumption. Seven or eight hours of sleep per night are ideal.
* Eating breakfast can also help keep the munchies that send you to the vending machine to a minimum. It's also harder to burn off calories when eating after 8 p.m. Choose healthy snacks such as fruit, pretzels or low fat popcorn to snack on throughout the day and minimize hunger pangs. If you're on a budget, grocery shop for the week and plan meals instead of eating out for each meal.
* Alcohol consumption and smoking are big weight gain culprits. Even though smoking can suppress the appetite, it can make exercise and physical activity such as taking the stairs or walking across campus difficult.
Also, keep an eye on what you drink. Although there are some low-carb options, beer packs a lot of calories. Some hard liquors such as rum, and mixers such as Coke, are full of sugar, so drink in moderation or go for lighter mixers such as soda water.
If you've already gained weight, all is not lost. Take a look at your exercise and eating habits and make some adjustments. It may be tempting to skip meals, but studies have shown that this approach is unhealthy and not a permanent weight loss solution.
Of course, there is always more that can be done and these are just tips. Each person is different and should vary their weight loss plan accordingly.
Contact Courtney Essett at cessett@indiana.edu.
The freshman 15, the infamous weight gain of college freshman, has probably already started to rear its ugly head for many new students.
For years it has been speculated that college students gain an average of 15 pounds in their first year of school. The causes of this sudden bulk up could be a combination of many factors including lack of sleep, stress, poor diet and excessive alcohol consumption.
As your body continues to mature and your metabolism changes, some weight gain will be normal, but too much can be unhealthy and dangerous.
However, there are ways to avoid and combat the Freshman 15 when those unwanted pounds begin to show up.
* Regular exercise and a healthy diet are two of the best ways to battle the bulge. Check out local gyms that offer student memberships or discounts. For students on a budget, the recreation fee paid by students allows free use of the school's recreational facilities and intramural programs. Most of the programs, like yoga and Pilates only require registration. Walk or bike to your destinations if possible. You'll burn calories and save on gas.
* In conjunction with exercise, a good diet also helps. Opt for water, skim milk or natural juices instead of sugary sodas. Instead of fries and try pretzels or veggies for a side. When choosing a sandwich, try a low- carb wrap instead of a bun. And if you must have a condiment, mustard is better than mayonnaise.
* A good night's sleep can seem unreachable for the busy college student, but it also helps us stay healthy. Sleep can also help manage stress which can lead to overeating. Keep a regular sleeping pattern as much as possible, avoiding midday naps and late night caffeine consumption. Seven or eight hours of sleep per night are ideal.
* Eating breakfast can also help keep the munchies that send you to the vending machine to a minimum. It's also harder to burn off calories when eating after 8 p.m. Choose healthy snacks such as fruit, pretzels or low fat popcorn to snack on throughout the day and minimize hunger pangs. If you're on a budget, grocery shop for the week and plan meals instead of eating out for each meal.
* Alcohol consumption and smoking are big weight gain culprits. Even though smoking can suppress the appetite, it can make exercise and physical activity such as taking the stairs or walking across campus difficult.
Also, keep an eye on what you drink. Although there are some low-carb options, beer packs a lot of calories. Some hard liquors such as rum, and mixers such as Coke, are full of sugar, so drink in moderation or go for lighter mixers such as soda water.
If you've already gained weight, all is not lost. Take a look at your exercise and eating habits and make some adjustments. It may be tempting to skip meals, but studies have shown that this approach is unhealthy and not a permanent weight loss solution.
Of course, there is always more that can be done and these are just tips. Each person is different and should vary their weight loss plan accordingly.
Contact Courtney Essett at cessett@indiana.edu.
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