subject: How to Avoid the Freshman 15: A Basic Lesson in Nutrition [print this page] How to Avoid the Freshman 15: A Basic Lesson in Nutrition
The "Freshman 15," or the weight gain that the average student undergoes during his four years in college, is thought to be an universal, inevitable part of the college experience. However, many find that a college campus is actually the perfect environment in which to learn about nutrition and get in shape. But when it comes to personal health and fitness, environment only plays a small role; the real determining factors behind gaining the freshman fifteen are self discipline, motivation, and self control.
Although most college students believe that slaving away at the gym is the only way to combat weigh gain, it has been proven that diet has more of an effect on weight control than does exercise. This is why it is important to do spend some time doing basic research on what constitutes healthy eating for young adults especially in an environment where meals come from a dining hall. Inresearching information about healthy eating, it is always important to keep your personal Body Mass Index in mind: the relationship between your gender, age, height, and weight. This is key because all body types are different, and what eating habits may be appropriate for one person may not work for another.
It is important to remember that your body will not lose weight unless it receives all the nourishment it needs to get through the day. One basic rule to remember is that one's diet should consist of 20-35% fat, 10-35% protein, and 45-65% carbohydrates. This means that many stereotypes about avoiding certain foods are incorrect: fats and carbohydrates in their most healthy form are a necessary component to one's diet. Examples of healthy carbohydrates are vegetables, fruits, whole wheat bread, and brown rice. Healthy fats include avocado, salmon, olive oil, and cheese in moderation. Cutting out these foods will have a detrimental effect on one's overall health and will likely impede weight loss.
Another effective way to avoid weight gain in college is to make small changes with regard to how much energy you use on a daily basis.College campuses are generally conducive to walking long distances and climbing hills and stairs. Therefore, whenever possible, take the longer route; use the stairs instead of the elevator; and make that extra trip back and forth between the dorm andthe classroom. Increasing one's amount of daily activity is a perfect way to stay in shape if there isn't enough time to join a sports team or visit the gym.
Lastly, and most importantly, most college weight gain occurs because of the heavy party culture that is prevalent in most college campuses. Not only is alcohol consumption a significant source of weight gain, it also creates a sensation of hunger and often leads to late night snacking that can counteract all the healthy eating done during the day. This is why it is crucial to use self-discipline and one's own personal judgment when confronted with peer pressure. This can be done without restricting oneself to the point of sacrificing one's entire social life. Simply remember to keep long term goals in perspective and practice moderation whenever possible.
