Tips for Avoiding Weight Gain in College

You've probably heard that most incoming college freshmen gain fifteen pounds the first year of school. Actually, studies by researchers at Cornell have shown freshman usually gain about 4 pounds during just the first three months of school. That's most likely four more pounds than you want to have.

Why does this happen to new students?

Several factors combine to make that freshmen fifteen a reality for many students. Suddenly, there's no home cooked dinner, no mother telling you not to leave the house without at least a slice of toast in the morning, and no mandatory high school gym class. Snack machines are on every floor of every building and the buffet style dining available on most campuses can be a big problem.

How do you avoid becoming a statistic?

* Hit the big three - Make sure that you fit in three squares a day, no matter how many classes and events are scheduled. Skipping a meal will make you tired and hungry. When you grab a quick snack to refuel, you will probably have consumed more calories than you would have if you just ate a balanced lunch.

* Weed out the dorm room stash - Replace your chips, candy, cookies, and sodas with fruits and veggies, sports drinks, and bottled water. If you never get around to peeling fruit and scrubbing carrots, buy precubed fruit and prewashed carrots instead. Don't forget a big bottle of low fat ranch dressing to use as dip.

* No pizza please - Hey, the whole point of dorm life is hanging out, talking, and eating, but you can socialize without the junk food. Instead, have low fat snacks on hand for those late night parties.

* There can be too much of a good thing - Many choices, big trays, and a dining plan combine to make the buffet a dangerous choice for lunch or dinner. Avoid the buffet if you find that you enlarge your portion sizes or are tempted to take some of everything.

* Work up a sweat - Take advantage of non-credit exercise classes or sports activities at the gym. They are usually free or very inexpensive and are being offered to help students stay in shape. If organized sports aren't your thing, you can exercise alone, but be sure to play it safe. If you want to walk or jog during early morning or late evening hours, find a few other freshmen who are willing to exercise with you.