weight management tips

weight management tips

Busting Myths About the Freshman 15

Think you know everything there is to know about the Freshman 15? Read these myth busters so you can better understand first-year college weight gain.

All cafeteria food is bad: Every college cafeteria has a salad bar, and this can be the healthiest option, as long as you don’t load your lettuce with dressing, bacon bits and croutons. Choose vinaigrette over ranch dressing, diced turkey or hard boiled eggs over bacon bits and pile your plate high with any veggies you can find.

The college cafeteria is set up much like a buffet-style restaurant. Decide what you want before you get your tray, so you’re not tempted to overload on food. Skip the piece of cake for dessert and have a piece of fruit instead.

It’s not my fault; my metabolism is slowing down: Your metabolism does slow down with age, but not rapidly, and the change most certainly is not enough to make you gain 15 pounds. Research shows that the majority of college weight gain is linked to consuming more calories. A recent study by Rutgers University showed that 75 percent of students involved in the study ate an excess of 112 calories a day, resulting in a 7-pound weight gain.

There’s no time to exercise in college: On the contrary, college may be the best time in your life to get fit. Schools have made it easy for you to stay in shape. Every campus has some sort of fitness center and is free to use with your student I.D. card. If your schedule is jam packed, enroll in yoga, aerobics or another fitness class for college credit.

Gaining 15 pounds is normal for college freshmen: Only five percent of freshmen actually gain 15 pounds, while studies show most freshman gain somewhere between 4 to 10 pounds.

This may sound like a relief, but 10 pounds a year is significant. That number will continue to go up if you don’t develop and sustain a healthy lifestyle within that first year. If you were involved in a lot of sports in high school, you need to stay active in college. If you’re used to pre-portioned meals in high school and at home, you need to keep a similar amount of food on your plate in the cafeteria.

It’s impossible to eat healthy in the dorms: Hot pockets, macaroni and cheese, Ramen noodles, sound familiar? These quick-fix dinners are easy to make, but they’re not your healthiest options. Turkey sandwiches, with lots of veggies and little mayo and cheese, make for a healthy meal. Don’t keep unhealthy snacks in your dorm. Pretzels and dried fruit are a great alternative to cookies and chips.

Via WebMD

Also Read:

5 Exercises You Can Do in the Dorms

Best Cardio Exercises for the Dorm



3 Things You Can Do Now to Avoid the Freshman 15

The Freshman Fifteen. We’ve all heard of it. Some of us like to think that it is just another silly rumor about college, but the sad truth is that it does exist, and if you don’t take the necessary steps to avoid it, it will get you. Scary, huh?

When I was in high school, I went to the gym every day for two hours, ate like a rabbit, and took good care of myself. When I went to college for the first time, all of my healthy habits went right out the window and I gained the Freshman 15…and then some. But is there any way to avoid this? Now that I’m way past my freshman year, I have discovered a few tricks of the trade that I will now share with you. You may want to start trying these habits on for size now, so that when your first day of college comes, you’ll be ready for it. Don’t worry, it’s as easy as 1, 2, 3.
Read the rest of this entry »



P90X is Perfect Fitness Program for College Students

P90XOne thing you hear from a lot of people that are trying to lose weight or get back into shape is that they want to get back to their high school weight. The main reason for that is that most people were at their best weight in high school. If you were at all involved in sports, high school might have been when you were in your prime. Many people who play sports in high school are involved in several sports and always training, practicing or working out- without even noticing.

In college, this is often not the case. College students have a lot more academic responsibility and often don’t workout if they are not involved in sports. Like every other aspect of college, you are left on your own to get moving. Those that don’t get some sort of activity usually start gaining weight. Even if you don’t gain weight, it is easy to let yourself go when you’re studying, working on big projects, partying and trying to make it to class.

For those college students that want to get their high school bodies back or just get into shape, P90X may be the program for you. P90X is a 90-day, extreme workout program that is available on DVD that you do in your home. For most college students, these workouts can be done in a dorm room with only a TV, DVD player, hand weights and a pull up bar. You do strength training, cardio and plyometric workouts, all in only a few feet of space. Read the rest of this entry »





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