Avoiding a Formidable Truth: The Freshman 15

As you scramble to get to class on time Monday morning, you hastily grab your favorite pair of jeans. You suck in your stomach, hold in your breath and use all the strength you can muster to try to squeeze into them. For a second you stop and think, “These fit perfectly a year ago! How could I have gained so much weight?”

Sound familiar? 

Many college students experience this weight gain at some point in their college career. According to the American Dietetic Association, recent studies have shown that a freshman’s average weight gain in their first semester of school is about seven pounds.  There are many factors that cause this weight gain, including lack of exercise, eating from stress, making unhealthy food choices and drinking excess alcohol. 

College is stressful enough without having to deal with the issue of gaining weight. With simple planning and making an effort to stay active, you can escape this dreadful phenomenon and avoid extra unwanted stress.

The easiest way to keep the extra pounds off is to plan ahead to make healthy food choices. The first step is to stock your dorm room or apartment with healthy snacks. Stock your refrigerator with lots of fresh fruit and vegetables, including baby carrots, pea pods, oranges, grapes and apples. In addition, dried fruit, nuts, yogurt, string cheese, cereal, granola bars and microwave popcorn are helpful to have on hand. When shopping at the grocery store, check labels for fiber and protein, which are more likely to keep you full and satisfied. 

Take along one or two of these snacks to class, especially if you have a full day’s agenda. This way you won’t be tempted to grab an unhealthy snack from a vending machine when the hunger strikes. Fill up a water bottle and toss it in your backpack before you leave for class. By drinking plenty of water, you won’t be as hungry throughout the day.

Planning ahead includes never skipping any meals. Always eat breakfast before you leave for class, whether it’s a bowl of cereal and a banana in your dorm or some eggs and toast at Pop’s Club. By not skipping meals, you will be less likely to overindulge after a long day of classes. If you have time before heading to the cafeteria or your favorite restaurant, check the menu online beforehand to see what is being offered to make a healthy choice. The university housing cafeteria menus can be found at http://www.housing.wisc.edu/diningmenu/menus. Many restaurant menus can also be found online. By having in mind what you are going to order ahead of time, you will be less likely to be tempted into choosing the greasy chicken tenders and French fries or the large piece of chocolate cake. 

It’s okay to treat yourself from time to time, but do so in moderation. Have a slice of pizza once in awhile – just plan to stick to one or two slices and have a salad or some fresh fruit with it instead of gorging on three or four slices along with a pitcher of beer.  Drink plenty of water and eat a healthy snack before heading out for a night on the town to prevent being hungry later in the evening and avoid that late night run to Ian’s for a mac and cheese pizza.

In addition to simple planning, staying active is an easy way to keep off the unwanted pounds. Walk to class instead of riding the bus and take the stairs instead of the elevators. Set time aside to head to the SERF or the Natatorium. These are free services to you as a student and offer many opportunities to help you stay active, including group classes, swimming pools, indoor tracks, weights and various exercise machines. 

Set up a time each week with a friend to exercise. Plan a time to take a class together at the SERF or go for a run or walk along Lake Mendota. By having someone to stay active with, exercise will be fun and something to look forward to each week.

Avoiding the freshman 15 can be easy and fun, it just takes a little planning and an active lifestyle. By taking these steps, you can wave goodbye to that stubborn, pudgy stomach and those formidable tight jeans.