How to Avoid the “Freshman 15” in College


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How to Avoid the “Freshman 15” in College

Do you know what the infamous “Freshman 15” is? It is named after a phenomenon when new students gain about 15 pounds during their first year in college.

However, not every student is doomed to gain such a weight. Although, getting such a noticeable amount of weight is a very real possibility. According to the latest study, one of four participants ends up gaining an average of 10 pounds in the first study semester. That is not even a whole year! The transition from school to college is the best time to learn about nutrition and weight management, and create healthy lifestyle habits. Usually, dining hall means a portal to a huge amount of unhealthy food like pizza, burgers, buns, fried and fat food. As most college meal plans offer all-you-can-eat style, it is sometimes hard to withstand temptations. However, you can cope with any difficulties, keeping the following guidelines in mind.

Eat Salads

Actually, you can turn any food, which you get in the dining hall, into a salad. Make sure you get some fibrous veggies to add food volume, necessary micronutrients and fiber. Veggies are good for your health and they have low calories, unless they are cooked heavily in fat sources.

Remember about Proteins

You need to have access to an assortment of protein options, such as eggs, tofu, beans, nuts, peanut butter, tuna, and so on. Eat when You Are Slightly Hungry It is much better to eat when you are slightly hungry, because if you are hungry as a hunter, you are much less worried about healthy choices.

Use Big Plates

Usually, healthy-eating recommendations include eating from small plates. However, being a student, I found the working strategy of grabbing a big plate, putting there as much food as you can really finish and eating only it, so that you are physiologically and psychologically satisfied. It is best to concentrate on vegetables, then protein, and finally, carbohydrates sources.

Drink a Lot of Water Drink

a glass of water before every meal. This not only improves the work of the digestive tract, but also leads to the feeling of fullness. Besides, often you can confuse hunger signals with the ones of dehydration.

Do Not Drink the Calories

It is very bad to drink calories, especially if you do it drinking soda or fruit juice. Remember that liquid calories are too easily overconsumed. You do not actually need them.

Make Meals by Yourself

This is a good opportunity to create a menu according to your preferences. Sure, you might not expect certain delicatessen in your daily ration. However, many dorms have the equipment necessary for cooking some easy and healthy dishes. You can prepare delicious meals in your own dorm room.

Educate Yourself

It would be great if you could take a class on basic nutrition principles. You will find that it is very interesting; it is not like being forced to learn mathematical equations.

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