How to Avoid the Freshman 15

By Julia Bianco on August 30, 2014

Every incoming college freshman has heard about the dreaded freshman 15, the weight that you are pretty much guaranteed to gain due to unhealthy dining hall food, weird sleeping schedules, and choosing studying or hanging out with friends over exercise.

Luckily, Sylvia Melendez-Klinger, a registered dietitian based in Chicago, shared some tips with UWire on how to avoid losing your figure when you start school.

Photo by Rohit Mattoo on Flickr.com

Melendez-Klinger’s first tip is not to skip breakfast. According to her, yogurt, fruit, granola, and nuts all make good breakfasts for students who are rushing to class, while going to the dining hall and limiting portions is good for students with a bit more time on their hands.

This suggestion is a good one, with breakfast widely considered as the most important meal of the day. According to Web MD, skipping breakfast can lead to overindulging at lunch, which will lead to weight gain.

Melendez-Klinger also suggests taking the long route to and from class in order to sneak in a little extra exercise. This works particularly well on nice days, where taking the long way can give you extra time to soak up some sunshine, and on days where you have a friend to walk with. Use your long walk as a chance to socialize, or even talk through material to study for a class. She also suggests carrying extra books for some weight training along the way.

Late night mini fridge snacking is common in college. Melendez-Klinger suggests keeping this habit in check by stocking your room with prepackaged, nutritious snacks, like fruit cups, mini cheese and granola bars. Doing this can help you from stuffing your face with chips or cookies without realizing just how much you’re eating.

Image by Heather Mull on Flickr.com

Snacking can be one of the leading causes of weight gain in college, especially if you’re not being careful. According to BBC News, snacking and oversized portions have caused the average American adult to eat almost 600 calories more today than they did in the late 1970s. Being aware and thinking of what you’re snacking on can help you cut calories, as well as sodium, fat, and other unhealthy things.

Melendez-Klinger also suggests bringing healthy snacks to late night study sessions, and to avoid studying in the dining hall or other places where there are a lot of unhealthy temptations.

Her last suggestion is to form an exercise group with your friends. Pick a fun activity, like rock climbing or ice skating, or just head to the gym together. Make a schedule that you can all keep, and then motivate each other to get in shape. She also suggests keeping your friends accountable and aware of what they’re eating at the dining hall or during late night study sessions.

By following Melendez-Klinger’s simple tips, any freshman should be able to avoid gaining the freshman 15.

Follow Uloop

Apply to Write for Uloop News

Join the Uloop News Team

Discuss This Article

Get Top Stories Delivered Weekly

Back to Top

Log In

Contact Us

Upload An Image

Please select an image to upload
Note: must be in .png, .gif or .jpg format
OR
Provide URL where image can be downloaded
Note: must be in .png, .gif or .jpg format

By clicking this button,
you agree to the terms of use

By clicking "Create Alert" I agree to the Uloop Terms of Use.

Image not available.

Add a Photo

Please select a photo to upload
Note: must be in .png, .gif or .jpg format