Freshman 15: Myth or Fact?

We've all heard the horror stories of the Freshman 15, but is there any truth behind the tales?
Unfortunately, there is, and it's an even bigger issue than what we've made it out to be.

The GOOD news: you won't necessarily gain a lot of weight your first year of college.
The BAD news: you most likely will gain a substantial amount of weight throughout your college years if you are not careful.
* This point is especially important for all you readers who are NOT freshman, and a fair warning to all that are.

Since it's still the beginning of the school year, I thought now would be a great time to discuss how to avoid the Freshman 15, how to avoid continuous weight gains throughout college, and how to lose the weight if you've fell victim to the monster.

Avoiding the Freshman 15
It's your first year of college; you're finally allowed to eat whatever you want for dinner, snack on whatever you want throughout the day, stay up late and order out, go out and drink all weekend, we get it. But did you know that during all these liberating actions, you're slowly packing on the pounds? There's a reason your parents yelled at you for eating before dinner, made you eat all your vegetables, and wouldn't let you eat past midnight.

Now that you know how destructive your behaviors have been to your future self, let's take some preventative measures to avoid gaining a bunch of weight so you can look great at your next high school get together with all your old friends.

• eat at regular meal times; just because your mom didn't make your dinner doesn't mean you should stray from your eating schedule.
• choose a mix of nutritious foods - this means adding fruits and veggies to your plate, don't worry you'll still have room for your dessert!
• eat slowly; I know you're constantly in a rush to get to class or meet up with your friends but if you eat fast, you won't realize that you're overeating until it's too late.
• stay away from vending machines and fast food - they may be the cheapest and fastest options but just remember: a moment on the lips and a lifetime on the hips! Bring fruit or trail mix with you if you know you won't be able to get a full meal for a while, it'll keep you full until you can eat something that's good for you.
•  avoid eating when studying, watching TV, when you're bored, and when you're stressed out. During these times, you will overeat, and you won't realize it. Don't eat when you're not hungry, and recognize when you're doing it to stop the habit.
• don't be fooled; alcohol has a lot of calories, and a night of drinking can take up your whole day's caloric ration. Binge drinking is not only unhealthy for you in that sense, but it is also very dangerous, so think ahead before you go out partying!

Just follow these simple tips, and maybe add in a little exercise, and you'll have nothing to worry about!

Some More Tips to Keep Weight Off Throughout College
These tips are still useful for freshman, but are more relate-able to those students in their later years of college, as the work gets more stressful and harder...

• smoking can cause weight gain; your cigarette may seem like your friend since it's calming your nerves after that impossible test you just took, but it's slowly making physical activities more difficult for you every time you smoke one. Many smokers find that after quitting, they have more energy - so keep that in mind next time you take a haul.
• as stated in the previous tips (and I'm repeating it because it's SO important), drinking uses up a lot, if not all, of your daily calories. Now that you're getting older, turning 21 and going to bars, it's important to remember how many calories you're consuming when you go out drinking. They don't call it a beer belly for nothing.
• remember to EXERCISE! I know you're busy juggling your basically full-time job with your 5 classes all while trying to go out partying or spend time with your significant other, but just take half an hour to an hour out of your day, 3 times a week, and I promise you'll notice a difference.
• catch some Zzzz's. Studies have linked getting a good night's sleep with maintaining a healthy weight, and if that isn't enough to get you to bed on time, sleep also helps lower stress levels. Commit to getting 7 to 8 hours of sleep each night. It's time to organize your time and write your papers a few days in advance rather than to keep pulling all-nighters.

How to Lose the Weight You've Gained
So, you've succumbed to the stereotypical Freshman 15; it's time to change your life around!
Crash dieting never works, don't do it. You will not only gain the weight back that you lost in the short time span, but you might even gain more back. The key to losing weight and keeping it off is changing your lifestyle. I know that seems hard, but I'm here to help you through it.
You've got to start exercising, and if you already do, you've got to start changing up your routine.
Combine cardio with weight training and you'll not only lose the weight, but you'll tone up too.

Too self conscious to go to the gym? I recommend TapouT XT or Insanity.

TapouT XT is an MMA inspired, 90 day work out routine that gives serious results and is not too intense for the exercise weary. The set comes with a diet book, DVDs, and a restraint band. No weights or gym equipment required.


Insanity is not for those who have just begun exercising, but if you want to try it, it will change your life. It is a 60 day work out routine, complete with a daily diet. Shaun T uses max interval training to keep your body on the edge and always burning fat! You only use your body in this work out regimen, and it will give you the skills necessary to continue a healthy lifestyle.
** Both these work out sets do cost money, but it's worth it if you want to lose weight, and fast. I've seen amazing results from people who have used these programs, and you can do it too!
You can go to their sites and order by clicking their names above; a link is attached.

Also, remember that eating a balanced diet is the key to losing weight. This includes controlling the size of your portions! Eat with your stomach, not with your eyes. Try eating in more than going out, this will help you know and be in control of what's in your food rather than being clueless of what you're really eating at a restaurant (did you know that most restaurants add lots of butter and salt for flavor?) AND REMEMBER THE OLD RULE: 8 glasses of water a day really does help with losing weight and keeping it off. Most times people confuse thirst with hunger, so drink a cup of water when you're feeling famished and see if that quenches your appetite!



Exercise of the Week: The Mermaid Crunch

1. Lay on your back with your legs straight and your ankles crossed over one another
2. Lift your head, torso, and legs at the same time while squeezing your inner thighs, core, and abs
3. Hold for 4 seconds
4. Repeat 8-10 times

** This weeks exercise routine and picture was brought to you by Cosmopolitan.
To see original exercise routine and more, please visit: Cosmo Exercise Routines


Good luck staying on track this week, and as always, comments and suggestions are welcomed!

#THEHEALTHGURU