Aug. 3--It sneaks on in the form of late-night pizza runs, all-you-can-eat dorm buffets, endless ice cream socials and maybe a little beer.
That dreaded freshman 15 -- the gradual weight gain that happens for many college students (and not always freshman year), when they start living on their own and don't always make the best food choices. Studies show that students on average gain 3 to 10 pounds during their first two years of college.
Maybe it's the temptation of all-you-can-eat buffets in the school dining hall, or the freedom to indulge in late-night french fry and ice cream runs with friends, washed down with high-calorie caffeinated sodas and energy drinks. Often, there's an increase in sugary study snacks and a decrease in the amount of exercise students get.
So how do you have fun in college without going up a pant size or two? Here are five simple strategies to keep those extra pounds at bay.
1. Make breakfast count: It's tempting to sleep in and skip breakfast, but eating some scrambled eggs, cottage cheese or yogurt with fruit, toast with peanut butter or whole grain cereal will help you be more alert in classes, and help you avoid the junk food/snack trap later in the day.
2.
Choose wisely: Maybe your dining hall has killer chicken-fried steak on Monday nights, or you're looking forward to pizza with friends Friday night. So opt for a few healthier, lighter meals in between -- salads, baked chicken or fish, maybe a vegetarian dish. Save calories where you can and opt for light dressings and low-fat milk or cheese. Don't grab a dessert with every meal, and drink water instead of soda.
3. Snack smarter: Instead of a tub of Twizzlers and 6-pack of Red Bull for study fuel, keep healthier snacks around so you won't fill up on empty calories. Keeping your room stocked with snacks such as microwave popcorn, Kashi or Luna snack bars, edamame or fresh fruit will give you more energy and nutrients to keep you full between meals.
4. Patrol portions: Mom or Dad isn't dishing out the dinners anymore, so sometimes kids lose track of a proper portion size, packing too many calories in meals.
Some easy portion sizes to remember:
-- Vegetables or fruit -- size of your fist.
-- Pasta -- about one scoop of ice cream.
-- Meat, fish, or poultry -- a deck of cards.
-- Pretzels or chips -- a cupped handful.
-- Potatoes -- a computer mouse.
5. Get out: Don't abandon exercise just because you're not playing for a high school sports team anymore. Most colleges and universities have well-appointed fitness centers with the latest equipment and classes for students to use, so head over there a few times a week with friends or your iPod. Join an intramural sports team so you can get some exercise and make new friends. Simply walk or bike around campus as much as possible to stay in better shape.
Cary Aspinwall 581-8477
cary.aspinwall@tulsaworld.com
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