How to avoid gaining weight at college?
rower1018
Posts: 11 Member
I'm going into my freshman year in a few days and I don't want to gain any weight. I'm currently at a healthy weight (BMI 19-20) and exercising regularly. I don't plan on drinking or partying that much at college because I'm going into pre-med and have more introverted tendencies so alcohol calories will most likely not be a concern.
How do I avoid the Freshman 15?
How do I avoid the Freshman 15?
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Replies
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You gain by eating to much, Dont eat to much.10
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If you're eating the food in the dining hall, limit high calorie items like creamy salad dressings, French fries, desserts, etc. Choose food that will fill you up on fewer calories, like vegetables and bottled water.
Eat regular meals with decent food so you don't grab the donuts and other high calorie snacks that a lot of groups will offer for free on tables in common areas (they're trying to recruit members).
Read labels for calories and sodium, which retains water.
Buy a mini-fridge if you're allowed to have one and keep lower calorie snacks in it. If you're nervous and need to snack while you study, consider vegetable sticks, sugarless gum, etc.
Find out if your college has a gym and use it, even just for 30 minutes. You can buy foam earplugs and read a book while you walk on the treadmill -- it's not much of a workout, but you can burn a few hundred calories that way. Walk whenever you can instead of using your car.7 -
Eat 1/2 the pizza you would ordinarily eat.4
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1) Count your calories even if you don't know the exact amount in the food. An approximation is better than not knowing at all, and you'll want to know the common variables in your diet in case you do need to cut back later on.
2) Whether you want to do the above or not, weigh yourself every day and track it on a site like TrendWeight. It will average out water weight and give you an idea of whether you're losing, gaining, or maintaining, and how close you are to your real total daily energy expenditure.
3) Remember to just eat until you're not hungry. If you don't feel like you can do that, you can look into intermittent fasting; but I feel like the former is a very important skill to learn in order to maintain a healthy weight.1 -
If you are already exercising regularly then you should be fine. Just don't eat too much. Keep active and walk at least 10,000 steps per day. Good luck on your freshman year! How exciting!1
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Don't eat too much. If you're going into pre med, this is something you should know.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I didn't drink until I started college too
Gained the Freshman 15 easily. Alcohol and freedom were the main culprits; I went from a routine in high school of being busy all the time and only eating when reminded (and what my mom cooked), to: "oh I'm done with classes by noon today? Taco Bell looks super tasty for lunch... oh and we're also going for pizza later? Guess I'll need to eat enough to fill me up before I dip into the trashcan punch at the party tonight. Oh look, Nutter Butters!"
I was able to lose most of it by Sophomore year, though (and not by lightening up on the drinking). Just made smarter choices in what I ate--basically ate more at home and ate lighter-calorie options when eating out--and also became more active; I made it a point to go to the gym at least a couple of times a week and would try to walk everywhere instead of driving, even when I lived off campus.
It's very, very possible to maintain/lose during college, just be aware that the freedom to eat as and when you please can easily get out of hand when you're surrounded by the conveniences of your pre-loaded meal-plan card and ready-made Pizza Hut in the school cafeteria. You're pre-med, you're smart
you'll be fine! College is a ton of fun! 4 -
Do not go 5 nights a week to midnight pizza and ice cream. In realty try to eat at maintenance calories you will have to estimate unless dining halls now give you calorie information.3
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George Forman Grill. Trust me.
Also drinking light spirits with diet mixers is better in the calorie department. I drink pints of bitter though so it is a so as I say not as I do kind of thing.1 -
It's the opposite for me. I don't eat when I'm stressed out, which is when school starts again. If you're at a comfortable weight now, you just continue eating how you're eating currently. It's as easy as that.1
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Do not go 5 nights a week to midnight pizza and ice cream. In realty try to eat at maintenance calories you will have to estimate unless dining halls now give you calorie information.
This was the biggie for me. I ate my three meals, and snacks (probably at maintenance) and then someone would suggest going out for pizza, or a burger etc. I went from about an 18 to a 21 BMI my freshman year.
And use good judgement in the dining hall.
Good for you getting out ahead of this!1 -
A lot depends on where you will be living and eating. If you have an apartment or continue to live at home, you can do the cooking and shopping so you have more control over what you eat. If you live in a dorm and eat at the cafeteria, you'll be exposed to a lot of fattening food. At least when I was in school, our dorm had a lot of parties and group meals - usually pizza, ice cream, muffins, etc. In some cafeterias, you will be able to choose from a dozen or more desserts every day. There may be a choice of pizza for lunch and dinner. It's up to you to make wise choices. Go for the vegetables and protein options rather than the pasta and grease. Eat sweets sparingly. Watch out for the high calorie coffee bombs.
You also can join the gym, walk everywhere on campus (or bike if it's a big campus), join in groups that do sports or hiking, etc. Look for friends that want to be active.1 -
If you live on campus and eat in the dining hall, sodexo and aramark work with MFP and most of their menu items are in the database. The servings given aren't as precise as weighing, but it works for me to keep a handle on what I'm eating when I'm at work (I work at a university).1
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Also: campus rec center. You pay for it with your student fees, take advantage!3
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I actually did better at the dining hall than in my apartment, because I didn't have to cook. I could also have a big salad, 10 french fries and a half serving of soft serve (or any other combination of "lots of healthy food with a small serving of a treat thrown in" without it being a production/inconvenient. Off-campus, I found that my salad went bad and that my roommates ate my eggs and cereal, so I ate a lot more frozen pizza, or they ordered Chinese or we all went out or or or.
Moderate your booze, walk to/around campus whenever possible (ie, there was a bus that ran to my off-campus apt but I walked that 15 minutes each way 2, 4, or 6 times/day depending on my schedule), and find a way to be active that you like.
For an overall health piece of advice: you will be busy in pre-med. But don't let yourself pretend that you're so busy that you can't join on-campus activities. My mid-sized school (~15k undergrad when I was there) had 500+ student organizations, and a ton of rec sports. There will be plenty of introverts at these clubs - some people joined the business fraternity I was in without ever really talking to anyone; they kept their distance and got exactly as much Peopling and Networking and Community Service as they needed without being in the middle of the event. It's important to find your friend-groups on campus outside of your major track, whether that's the chess club, spelunking, Greek life, tutoring at nearby middle schools, or whatever else. You'll feel like you fit in better on campus, you'll meet different people than in your classes, and you'll get to explore/try out/do new things that you love. And - it'll help your mental health, which in turn supports your physical health.
Added: people might make fun of those activities/clubs. Ignore them. Go try some out and join what makes you happy. Even 3 years post-college, the people I was closest with (and this is still true 8 years post-college) were the people I met in things outside of my major track classes. Met lots of nice people in my business program. I'm still in touch with some, and we network and chat business stuff. But the people I will drive two hours to have dinner with? I met them in study abroad (GO STUDY ABROAD WHILE YOU ARE IN COLLEGE!!!!!!!!!!!! ) or marching band. 3 -
I just graduated in May and unfortunately did not avoid the Freshman 15, even though I didn't drink. I had been a dancer before college, and then when I went to school, I didn't get near as much exercise. However, the main issues are that it can be difficult to eat healthy in the cafeteria, and all of the late night snacking during studying. At least at my school, there tended to be a lot of free pizza for all of the campus events. If you keep up your current habits and just don't give in to all of the junk food, you should be fine!1
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1. Food does not help with stress.
2. Re-read point 1.
3. Memorize point 1.
Stress and student drinking are the number one reasons in my surrounding (me included) for weight gaining. You will possibly find yourself stressing and over-stressing over everything. Just avoid food as the solution.3 -
Some campus rec centers have free workout classes, either student led or for one pass/fail credit. I didn't take advantage of this until my senior year, but wish that I had. It's a great way to force yourself to get to the gym after classes.0
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Freshman 15 is not universal. I lost weight, around 20 pounds, freshman year.
It was a big campus, and I walked or biked miles every day to classes. I had an active job in the dorm cafeteria for 15 hours(ish) weekly. I ate meals in the cafeteria, but didn't snack a bunch on caloric things between meals like I had living at home. Sure, there were some pizzas with friends, but not enough to wipe out the other effects.
Bottom line: It's all about your food and activity choices. Good advice in posts above about details.2 -
My freshman 15 was actually a weight loss of 15 pounds, lol. It's cause my family is so unhealthy, when I choose food on my own volition I have ever so slightly healthier choices than them. Of course, I ended up eventually gaining it back and more when I developed some mental/emotional issues.
I just figured I'd mention that, as it might not necessarily happen to you either.1 -
Walk.
I'm back living in the community where I went to college. At that time I was in school, there was no campus bus service for the students (except those with disabilities). Now there is a bus service and the buses are packed, even though the physical size of the campus isn't any bigger.
Guess what era had/has the bigger weight issue
Best of luck1 -
I understand the struggles of college food. You're often required to eat on a meal plan. It's worthwhile to ask the cafeteria manager if there are calories available through them, or through their company. (example: sodexo) the answer is most likely yes. Make sure you know what the calories entail (JUST the entree, not the sides, etc).
I know because I worked for Sodexo, and the nutrition facts available in our college caf didn't include the sides with the entree, and numerous people came through the line and I heard them say "wow only 400 calories!" and they'd get all the sides and sauces and walk away thinking it was a 400 calorie meal, when it was really 1000. Terrifying underestimation.
If there are no nutrition facts available, stick with "easily estimatable" things like sandwhiches with sauce on the side (or low cal like mustard, vinegar). Whole foods are also easier to estimate like apples, baby carrots, peppers, salad, chicken, cottage cheese, milk, cheese sticks, even a burger patty + bun can be estimated if you use a fattier ground beef (85% lean, 15% fat) Stick with water, or easily estimatible milk for most meals to save cals.
If you are not looking to count calories, the same principles can apply. Stick to whole foods (they are often naturally lower in calories, besides nuts) and avoid heavy drinking. Have treats and foods you love in moderation.
Honestly? I believe that binge drinking is one of the biggest causes of the freshman 15. You already have a huge advantage by not drinking a lot. A lot of young people forget that alcohol has a lot of calories. These parties often have a ton of high cal food there too.
Exercising regularly is great and you should definitely continue. It can help give you a little 'wiggle room' with the calories or treats you have.
These are just how I survived college dorm/caf life, now I go to a tech school and control what I eat and buy my food so it is easier. Best of luck! I hope they work for you. People on here have lots of great tips, i'm sure you'll find some that help!0 -
I don't think you have much to worry about if you don't plan on drinking/partying. That's 10 out of the 15. To avoid the other 5, watch those late night snack attacks as you try to make sense of organic chemistry at 3am. Carrot sticks are better than Pringles.. although the frustration from organic chemistry used to drive me towards a multitude of self-sabotaging behavior but that's another story ;-) If you could channel those frustrations into a 2am gym session, you might just LOSE 15.
Good luck 1 -
I actually might! Working out helps me de-stressI don't think you have much to worry about if you don't plan on drinking/partying. That's 10 out of the 15. To avoid the other 5, watch those late night snack attacks as you try to make sense of organic chemistry at 3am. Carrot sticks are better than Pringles.. although the frustration from organic chemistry used to drive me towards a multitude of self-sabotaging behavior but that's another story ;-) If you could channel those frustrations into a 2am gym session, you might just LOSE 15.
Good luck
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Here's my observation, as someone who is older and works at a university (though not in food service) and watches a new batch of student employees come through my office every year...
Over the past decade or more, Universities have been pushed to treat students like customers rather than as kids in their care. As a result, many dorm dining halls are serving food very similar to popular chain restaurants, and in similar portion sizes.
Anyone eating chain restaurant food every day - sometimes 2-3 times a day - is going to struggle with weight. Portion sizes are crazy. You can eat fries every day if you want to. You can get seconds and thirds and eat dessert twice a day.
You need to stay aware of that and NOT let yourself eat like you're being taking out to dinner for a celebration every day.
If college life means a big change in activity level, you also need to take that into account. In the Olden Days, it might have meant you were *more* active from walking to class and between classes, but some campuses have set themselves up with buses and transportation that reduce the need to walk.
Back in the day, I l maintained and even lost at college. My dorm served meals like my mom had made - modest portions of meat, veggies, and starch. The salad bar didn't offer much in the way of cheese, croutons, or nuts. ANd yes, there was dessert on offer most days, but it was relatively simple. And I was walking a lot, every day, all through the day.
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That's a great observation. I work in a university as well, and both the union and the dorm cafeteria look like big mall food courts. Very different than when I was in college.Here's my observation, as someone who is older and works at a university (though not in food service) and watches a new batch of student employees come through my office every year...
Over the past decade or more, Universities have been pushed to treat students like customers rather than as kids in their care. As a result, many dorm dining halls are serving food very similar to popular chain restaurants, and in similar portion sizes.
Anyone eating chain restaurant food every day - sometimes 2-3 times a day - is going to struggle with weight. Portion sizes are crazy. You can eat fries every day if you want to. You can get seconds and thirds and eat dessert twice a day.
You need to stay aware of that and NOT let yourself eat like you're being taking out to dinner for a celebration every day.
If college life means a big change in activity level, you also need to take that into account. In the Olden Days, it might have meant you were *more* active from walking to class and between classes, but some campuses have set themselves up with buses and transportation that reduce the need to walk.
Back in the day, I l maintained and even lost at college. My dorm served meals like my mom had made - modest portions of meat, veggies, and starch. The salad bar didn't offer much in the way of cheese, croutons, or nuts. ANd yes, there was dessert on offer most days, but it was relatively simple. And I was walking a lot, every day, all through the day.
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Sabine_Stroehm wrote: »
That's a great observation. I work in a university as well, and both the union and the dorm cafeteria look like big mall food courts. Very different than when I was in college.Here's my observation, as someone who is older and works at a university (though not in food service) and watches a new batch of student employees come through my office every year...
Over the past decade or more, Universities have been pushed to treat students like customers rather than as kids in their care. As a result, many dorm dining halls are serving food very similar to popular chain restaurants, and in similar portion sizes.
Anyone eating chain restaurant food every day - sometimes 2-3 times a day - is going to struggle with weight. Portion sizes are crazy. You can eat fries every day if you want to. You can get seconds and thirds and eat dessert twice a day.
You need to stay aware of that and NOT let yourself eat like you're being taking out to dinner for a celebration every day.
If college life means a big change in activity level, you also need to take that into account. In the Olden Days, it might have meant you were *more* active from walking to class and between classes, but some campuses have set themselves up with buses and transportation that reduce the need to walk.
Back in the day, I l maintained and even lost at college. My dorm served meals like my mom had made - modest portions of meat, veggies, and starch. The salad bar didn't offer much in the way of cheese, croutons, or nuts. ANd yes, there was dessert on offer most days, but it was relatively simple. And I was walking a lot, every day, all through the day.
Obviously, I'm not speaking for all cases & places, and I agree about the overall look & orientation of dorm cafeterias. But I'll add this:
I attended a large Midwestern US university (+/- 42,000 students), graduating in 1978. (At the time, one of its cafeterias was known as "the largest non-military dining facility in the world"
).
After graduation, I worked for that same university for 30+ years, eating a few times a year in dorms (when meetings/training were held in those buildings). Over that period, the food selections steadily improved in palatability, availability of healthy choices, etc. Diverse salad bars were always part of the offer, and they just got better. Vegetarian selections increased. Lean proteins were on offer.
I've also eaten recently in the dorm at Boston University (multiple meals, 2 different years, when there for rowing camp), and found much the same thing I'd found here at the time.
This may not be universal, but I think it suggests there's hope, for someone who wants to make good choices.
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Here's hoping.Sabine_Stroehm wrote: »
That's a great observation. I work in a university as well, and both the union and the dorm cafeteria look like big mall food courts. Very different than when I was in college.Here's my observation, as someone who is older and works at a university (though not in food service) and watches a new batch of student employees come through my office every year...
Over the past decade or more, Universities have been pushed to treat students like customers rather than as kids in their care. As a result, many dorm dining halls are serving food very similar to popular chain restaurants, and in similar portion sizes.
Anyone eating chain restaurant food every day - sometimes 2-3 times a day - is going to struggle with weight. Portion sizes are crazy. You can eat fries every day if you want to. You can get seconds and thirds and eat dessert twice a day.
You need to stay aware of that and NOT let yourself eat like you're being taking out to dinner for a celebration every day.
If college life means a big change in activity level, you also need to take that into account. In the Olden Days, it might have meant you were *more* active from walking to class and between classes, but some campuses have set themselves up with buses and transportation that reduce the need to walk.
Back in the day, I l maintained and even lost at college. My dorm served meals like my mom had made - modest portions of meat, veggies, and starch. The salad bar didn't offer much in the way of cheese, croutons, or nuts. ANd yes, there was dessert on offer most days, but it was relatively simple. And I was walking a lot, every day, all through the day.
Obviously, I'm not speaking for all cases & places, and I agree about the overall look & orientation of dorm cafeterias. But I'll add this:
I attended a large Midwestern US university (+/- 42,000 students), graduating in 1978. (At the time, one of its cafeterias was known as "the largest non-military dining facility in the world" ).
After graduation, I worked for that same university for 30+ years, eating a few times a year in dorms (when meetings/training were held in those buildings). Over that period, the food selections steadily improved in palatability, availability of healthy choices, etc. Diverse salad bars were always part of the offer, and they just got better. Vegetarian selections increased. Lean proteins were on offer.
I've also eaten recently in the dorm at Boston University (multiple meals, 2 different years, when there for rowing camp), and found much the same thing I'd found here at the time.
This may not be universal, but I think it suggests there's hope, for someone who wants to make good choices.
I'm also working at the same university I attended as an undergrad. A large state university, with about 30k students. And while the food is MUCH more palatable here, I wouldn't say its options are healthier. I did just hear that it's about to undergo a make over, so here's hoping.
In our Union there is NO salad bar. You can buy a crappy pre-packaged one from Aramark, for far too much money, or have Subway make one from sandwich materials.
The student cafeteria does currently have a salad bar, but no take away is allowed. Drives me nuts.
Here's hoping there's a trend toward the better!
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