This past weekend I sent my middle son off to university. As a parent =
I will=20
worry how he will make the transition from =E2=80=98home life=E2=80=99 =
to university =E2=80=98dorm=20
life.=E2=80=99
I won=E2=80=99t know what time he comes in at night, whether he is =
going to his=20
classes or if he is getting enough sleep. I am sure he will miss the =
luxury of=20
having me do his laundry, having his meals prepared and, of course, =
picking up=20
after him!
One thing I am not too worried about is whether he will have to deal =
with the=20
=E2=80=98Freshman 15.=E2=80=99 Gaining weight during the first few years =
of university or=20
college is not a new phenomenon. In fact, it is so common; it=E2=80=99s =
almost a=20
recognized tradition. Mention the =E2=80=9CFreshman 15=E2=80=9D and most =
people will know that=20
you=E2=80=99re talking about pounds. There=E2=80=99s nothing magical =
about the number 15,=20
though. Some students who put on extra weight may gain only five pounds; =
others=20
may gain 25.
I know my son, if left to make choices at home, tends to grab healthy =
snacks=20
and meals. There is a great possibility he will be tempted by the =
variety of=20
unhealthy food choices while living in residence. The fresh fruit and =
crisp=20
salads may not be as eye catching as the fresh baked cinnamon buns and =
crispy=20
french fries. Here are some tips and ideas to hopefully help beat the =
Freshman=20
15. I will be sure to mail this column to my son.
Eat breakfast. No matter what time you start your day, your =
first meal=20
is important because it helps kick-start your metabolism=E2=80=94the =
rate at which you=20
burn calories=E2=80=94and also helps ensure optimal physical and mental =
performance.=20
Choose wisely. Choosing what you eat is actually easier than =
you might=20
think. Explore all of the food options your school offers, eat at =
different=20
dining halls if they are available. Buy low-fat, low-calorie foods to =
keep in=20
your room, and avoid purchasing junk food. Try new foods you =
wouldn=E2=80=99t normally=20
eat. Expand your eating palette. Variety will keep your body guessing, =
and help=20
fend off unwanted pounds.
Eat something =E2=80=94 a balanced meal or a nutritious snack =
=E2=80=94 every three to=20
five hours. If you wait until you become ravenously hungry before =
eating,=20
you=E2=80=99re more likely to binge at your next meal or grab the first =
food available=20
to you, whether it=E2=80=99s good for you or not.
Eat healthy food first. When you sit down to a meal, fill up =
on fresh=20
fruits and vegetables, whole-grain breakfast foods and side dishes, lean =
proteins and low-fat dairy or dairy substitutes. At the end of your =
meal, if=20
you=E2=80=99re still hungry and craving something sweet, indulge in a =
small treat. If=20
you feel satisfied when you finish your meal, save the treat for another =
time.=20
Watch the amount of fried foods that you take in. Fried foods are the =
main=20
culprit of weight gain. Pizza, french fries, chicken fingers, chips and =
all the=20
other high-fat foods can be eaten once in awhile as a snack, but not =
every=20
single night.
Watch out on weekends! Stick as closely as possible to the =
eating and=20
exercise routine you follow during the week and perhaps put in a little =
more=20
exercise time to compensate for any excess eating and drinking you do on =
weekends.
Hydrate. You should be drinking at least 32 ounces of water =
daily. Did=20
you know that most times when you think you=E2=80=99re hungry, =
you=E2=80=99re actually on the=20
dehydrated side? Drink water and see a difference in your cravings.
Watch the alcohol! Alcoholic beverages contain loads of =
calories that=20
can be difficult to burn. So if you stay away from the booze, it can =
help you=20
lose extra weight. Avoid drinking too much alcohol. This may be a =
concept too=20
hard to comprehend for college students. However, the fact is most =
beers,=20
especially regular beers, contain quite a few carbohydrates, fats and =
calories.=20
This often is one of the main culprits of weight gain in college =
students.
Eating before bed. Set an eating curfew for yourself. If you =
eat late=20
your body won=E2=80=99t burn as many of those calories resulting in =
weight gain. It can=20
be hard to always resist eating a pizza with friends who want to party =
until 3=20
a.m. However, the less you eat late at night the better, and the less =
weight you=20
will gain.
Exercise. Take advantage of your school=E2=80=99s fitness =
centre, gym or pool=20
and develop a fitness routine. Make sure whatever type of exercise you =
do fits=20
easily into your personal and academic schedules so that you=E2=80=99re =
able to stick to=20
it. Exercising at least four days a week is the best way to avoid weight =
gain.
Anything you do is going to burn more calories than sitting around, =
so look=20
for ways to be active. Find a workout buddy and just walk around the =
track or=20
the campus.
Guelph-Based Personal Trainer Marla Arndt Owns and Operates =
Frameworks=20
Fitness Studio. She Can Be Reached Via Her Website at =
Www.Frameworksfitness.Com.=20
Her Column Appears Every Other Week.
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