It is known that attending college expands ones mind, however, for a few it’s also a time of expanding ones stomach. This is known as the Freshman 15. There are ways to avoid gaining the infamous Freshman 15 as well as ways of rapidly gaining the Freshman 15, and there are also ways to get rid of the Freshman 15. It’s important to know the most dangerous factors contributing to weight gain and what to do to avoid them.
The most obvious and important factor that contributes to weight gain amongst students, and almost every individual, is food. Food contributes to weight gain in a relatively unique way: it’s controllable. Unlike family genetics, medical conditions, or physical debilitations, food intake depends entirely on oneself. The old quote by Victor Lindlahr “you are what you eat” holds very true in this situation. When you decide to order your food, stop and think about what you’re ordering. If you’re dining on campus be aware that restaurants like Denny’s serve foods high in fat, sodium, and calories, all of which contribute to weight gain and heart health. It’s also important to acknowledge that Eating at Greens etc. does not guarantee a healthy diet. Piling lots of food on top of a salad and topping it off with a large amount of dressing can be just as high in fat and calories as a burger from Denny’s.
The key to dining on campus and off campus is moderation. Learn portion sizes. The website http://www.choosemyplate.gov/ displays proper information about how food constitutes to a single serving size and what and how much of certain foods should be consumed through out the day. A key factor in weight gain or weight loss is the number 500. A pound of fat is comparable to 3,500 calories. Therefore having a 500- calorie deficit in your diet will burn one pound of fat per week. Likewise a 500-a-day calorie surplus will add a pound of fat per week. One pound a week might not sound like too much but consider an entire year – 52 weeks, eating 500 calories a day more than your diet allows will gain you 52 pounds a year. Once again a 500-calorie deficit in your diet will help you loose 52 pounds in a year.
It’s important to know your metabolism, the amount of calories your body naturally burns in a day. This can be estimated on various websites or with these formulas:
Women:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
(http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php)
Based on the American College of Sports Medicines research, males should never consume less than 1800 calories a day and females should never consume less then 1200 calories a day.
There are several ways to burn calories, some are more simple than others, but if weight loss or staying in shape is a goal than these tips will help. Instead of taking the Shark Shuttle, biking, or getting a ride with friends, walk to locations that are close to you. Walking burns more calories than most people think, depending on the speed and intensity an hour of walking a day might burn as much as 300 calories. Become familiar with group exercise classes offered at the Rec Plex. These classes are free to students and are open to beginners or regular exercisers. Find a class that fits your schedule and enjoy it.
Consider the activities you’re planning and try to plan activities that involve movement or physical activity. A day at the beach playing games on that sand and swimming around in the ocean will burn several calories, choose kayak fishing over taking a boat out, go walk around the zoo instead of going to a movie, or simply visit a local park and take the natural beauty of the out doors. These simple tips can gradually improve your fitness over time, just remember to be active.
