How to beat the freshman 15!

[StangGang92]

Hey all!

Just wondering what tips/advice you have to beat the freshman 15. I'm in a dorm so we can't cook meaning that I am limited to the meal plan and whatever food they have that day. On top of that they have all you can eat soft serve ice cream!

I'm not a small girl, but not big either. I could lose some weight, but mostly I'm just not toned. I don't exercise, I occasionally play my Wii Fit.

I get bored so easily by doing the same workout so I just need some fun workouts and good things to eat because I will be tempted!

[tokyoROSE, BSN, RN]

Those meal plans are terrible! The one on my campus is a buffet, unlimited everything. First of all, keep a food journal. Write down everything you eat in a day and look up the calories of each food. Putting a number to a food really puts things in perspective for me. Look up how many calories you should be eating to maintain your weight and how many calories to eat to lose weight. I think 1200 is a good number to lose weight. Here are some tips I go by: 1. Only drink water. Liquid calories add up and are empty calories. 2. No junk food. That's chips, candy bars, cookies, etc don't buy these products so you aren't tempted to eat it. If you don't have it, you won't eat it. 3. No fried foods. This one is hard to do in your situation, but just say no. 4. Load up on fruits & veggies. 5. Limit sweets. None is best but that's not realistic for a lot of people. If you must have it, have a bite or two. You do not need to eat the whole cookie or slice of cake. Share it with a friend. 6. Watch for condiments. These things are often PACKED with calories. Go low-fat or don't use any at all. Since you are on campus, there is a gym with many activities to be had. Use that. Start out 3 times a week for an hour. Write down your goals for yourself and keep things in perspective. I did a 12 week "boot camp" where I worked out for 5/wk, 1 and 1/2 hours a day. I lost about 5 lbs and several inches off my body and feel great (5 lbs doesn't sound much but I am 110 lbs, there isn't much weight to lose).

[bonn_bai]

That's great advice toykoROSE. The only thing I would add is beware of random eating - eating when you are bored, just sitting around, or eating because you failed a test, or eating because of _____ (fill in whatever!). Also beware the roommate food - your roommate or your hallmates will ALWAYS have food around and you will be tempted to eat it because they are! :)

[LJR2010]

I definitely recommend the food journal, it has completely changed how I eat. I do have to say that 1200 calories per day is WAY too low. You will have problems functioning, both mentally and physically, especially if you exercise. You can search online for a recommended calorie amount, mypyramid.gov has one. Usually they don't go much less than 2000. I try and eat an average of 1800 per day and hit the gym 4 days a week.

The food journal would give you an idea of what your lifestyle is like and how you can change it (if you want). If you want to eat less, reduce portions and cut out the obviously bad foods. You probably already know a lot of nutrition info, it's implementing that knowledge that is hard.

[bonn_bai]

Well, 1200 is too low for maintenance, but it's a great number for weight loss. I think it's what they do on the Biggest Loser. Say you normally eat 2000 calories a day, that's potentially a loss of 600 calories per day, or 1-2 pounds per week. Not bad in the short term for some quick weight loss. At least for me - because I have dropped my calorie intake that low before and was very pleased with how fast I lost weight.

[That Guy, BSN, RN, EMT-B]

I lived on the seventh floor of my dorms and was a fair distance from campus. I walked everywhere and never took the elevator. It got to the point I would run up the stairs with my loaded backpack for fun ha. Our school also always had a salad buffett at lunch and dinner that I would use all the time. I was not like you though, I wanted to gain the 15 pounds cause I was a skinny little runt in high school and that needed to change. I started biking, running, fighting ( legit in a dojo ) and just random things to get my exercise. Just anything to keep me busy is all I needed.

[TheSquire, DNP, APRN, NP]

...wait to start nursing school until after you get your first bachelors. Then it'll become the grad school 30...

[mangopeach]

Do they have salads or veggies? I'd go with protein and veggies. If they have burgers, I'd eat the burger and a salad and toss the bun. Stay away from simple carbs and sugars.

[BuffaloGirl]

I agree w/the 1800 on the caloric input. Drink water, stay away from processed foods as they not only have a lot of calories but lots of sodium, that can make you retain water, which isn't good.

Myself, I also try to stay from anything "white", white bread, white sugars, etc. Try lots of fiber and minimize your meat intake. Meats can be sneaky when it comes to fat. Try chicken or fish (not fried of course). My doc told me for snacks, to stick on the outer areas of the grocery aisles, which means mainly munching on fruits and veggies. I cut up an apple, grab a banana or some baby carrots for my bag for class instead of shopping the vending machines.

I like to do a nice walk or like PP stated, going up the stairs. I work out about 4 or 5 days out of the week (warm ups, cardio, functional flexibility, elliptical and of course cool down or a good long walk). It doesn't have to be hours of exercise. 30 mins is ok.

I enjoyed it just to clear my head and I feel more level headed afterwards.

[Birry]

Take up smoking. It's way easier than dieting and exercising.

(J/K. Does your school have a pool? I'd rather swim and tread water for an hour than run for 5 minutes.. something to consider.)

[CSellers3]

Take up smoking. It's way easier than dieting and exercising.

yea if you want to be unhealthy!! thats a terrible idea, not even something that should be suggested!!

Definately go with the exercising! It'll make you have lots more energy and make you feel better about yourself!!

[strawberryluv, BSN, RN]

Eat HEALTHY food. If you want to avoid weight gain, it is a combination of a well BALANCED diet, physical activity, and attitude.

Get your servings of whole grains, fruits, vegetables, meat & legumes, dairy.

Your basal metabolism burns calories for you with involuntary activities like circulation for 50-65% of the time. The other 25-50% you need to voluntarily do yourself in the form of exercise. While the remaining 5-10% is the calories you burn after finishing a meal, that is your thermic effect of food.

Try to burn calories whenever you can, even if you're studying. You can fidget or do jumping jacks ever study break.