Freshman Fifteen

The Truth About The Freshman 15

1. The Freshman 15 is inevitable. FALSE
Studies either support or dispute the Freshman 15. College means being faced with many changes. Weight gain can occur due to the change in lifestyle. But… it is not inevitable.

2. Eating campus food is a sure way to pack on the pounds. FALSE
Dining on-campus offers a variety of food. It is now your responsibility to make healthy food choices from what is offered. Take interest in knowing what foods give you the best nutrition. Learning how to achieve a well-balanced diet away from home is all part of the college experience. Take that step to ensure the future of your health.

3. Weight gain is caused by late night snacking. TRUE & FALSE
Plan ahead if your schedule keeps you up late at night. Be sure to arrange to have a good snack even if it is “after hours”. It’s not when you eat that causes weight gain, its how much you eat. If you don’t plan ahead, you are more likely to make poor food choices. Instead of using the vending machines, stock your mini fridge with healthy snacks like yogurt, fruit, cereal, milk, instant oatmeal, canned soups, cheese sticks, bagels, and peanut butter.

4. Skipping breakfast can help you to lose weight. FALSE
Skipping breakfast does not save calories. By eating breakfast your body’s metabolism gets going and it reduces your chance of getting the “munchies” later on… day or night. In summary, your appetite is better regulated.

5. If you are overweight, dieting is the best method to get the weight off quickly. FALSE
Permanent weight loss will never result from restrictive eating or dieting. Weight loss occurs by eating less and by being more physically active. A gradual weight loss of 1-2 lbs/week average is considered a healthy and acceptable rate of weight loss. “Too much, too quick” will always result in poor maintenance of that weight loss. Did you know that alcohol is a major source of weight gain? Drinking one lite beer per day for a year will provide enough calories for a person to gain 15 pounds. Also be aware that drinking under the age of 21 is illegal in Ohio and is prohibited by the BGSU code of conduct.

You can beat the Freshman 15 with these tips:
• Go to the Student Recreation Center or participate in other forms of exercise for 30 – 60 minutes every day.
• Join an intramural team.
• Eat three well-balanced meals and include calcium enriched foods and other healthy snacks.
• Take the stairs whenever possible.
• Avoid late night snacking.
• Eat nine servings of fruits and vegetables every day.
• Go to mypyramid.gov to see what your level of exercise and food intake should be each day.
• Visit the dietitian at the Wellness Connection. Call 419-372-9355 for an appointment.
• Research shows that sleep is very important to reduce weight gain so get eight hours of sleep every night.