It's a fairly accepted 'fact' among college age women that
they will gain weight their first year away from home. It's
so well accepted, in fact, that nearly anyone will know
immediately what you mean when you refer to the 'Freshman
15'. The research doesn't quite bear it out, though. One
study conducted 15 years ago found that incoming freshman
did gain weight at higher rates than their peers who did
not attend college, but the average weight gain for the
stressful freshman year was 7 pounds, less than half the
mythical 15 pounds they'd been told to expect.
Even more encouraging is that a more recent study of college
weight gain monitored the weight and body fat of freshman
women. More than half the students put on weight, but for
most it was less than five pounds. One third of the students
lost weight. Interestingly, those students who most worried
about gaining weight believed that they had gained weight
even when the scales showed that they hadn't.
If you're concerned about gaining weight in that first
year away from home, here are some concrete suggestions
that can help you avoid the dreaded Freshman 15.
Adopt a Healthy Attitude Toward Food.
Researchers place part of the blame for the Freshman 15
on the tendency to turn to food for comfort. In an unfamiliar
setting, with new stresses and new worries, students may
turn to the familiar foods that make them feel good to help
them get through. Train yourself to eat when hungry - and
deal with stress through other means.
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De-stress.
The corollary to the statement above is that the less you
allow changes and worries to affect you, the less stress
you'll have to deal with. One of the best ways to stress-proof
your body is by eating a healthy diet. Regular exercise
and making sure you get enough sleep play a big part, too.
When you're body is well-nourished and well-rested, you'll
find it much easier to deal with stress without resorting
to major snacking.
Watch out for the parties.
Away from parental supervision for the first time, many
college age students give in to the urge to party. Try to
keep in mind that beer, even light beer, has 100 calories
per every 12 ounces that you drink. You're also a whole
lot more likely to snack on high fat junk food like chips
when you're drinking. As for other drugs - there are all
sorts of reasons not to smoke. Add the fact that it's fattening
to the list.
Exercise.
Take advantage of the gym facilities and any student privileges
you might have by getting regular workouts. Swimming, tennis,
aerobics - any sport that you play, any activity that you
do will both burn calories, and help reduce the stress of
your first year at school.
Socialize.
Find a group of friends and be a part of it. The more you
feel like you belong, the less you'll be missing home, and
the less you'll be snacking to make up for it.
The Freshman 15 isn't inevitable. Just remember to eat
healthy, exercise, sleep well and have fun. The weight loss
will take care of itself.
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