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Gaining weight the first year of college is so common that it instills fear into the hearts of seniors in high school.  Deemed the “Freshman 15” because of the so-called 15 pounds gained, it is caused by general life changes that occur when 18-year-olds leave their home.   If you do gain weight, don’t freak out. Examine your eating and exercise habits and make small adjustments. In a study in which freshmen gained 4 pounds in 12 weeks, the students were only eating an average of 174 extra calories each day. This means that cutting out one can of soda or a midnight snack every day and being more active will help you get back on track.

Here are some quick tips for keeping off those extra 15 pounds:
- Avoid eating when stressed, while studying, or while watching TV (we call this zombie eating).
- Eat slowly and at regular times.  A good way to practice is to chat during meals (but hopefully not while your mouth is full).
- Pick lower-fat options when you can, such as low-fat milk instead of whole milk or light salad dressing instead of full-fat dressing
- There might be a buffet in the dining hall, but keep the size of your portions small
- Use the 20-minute rule and wait to go back for seconds right way. You might find out the hunger goes away after just 20 minutes.
- Limit vending machine and fast food meals.

Keep an eye on what you drink. In general, drink water during the day and at all meals.  This replaces empty calories found in soft drinks and beer.

Get enough exercise. We know this is an obvious point, but it is a very important one.  Try to work 30 minutes of moderate exercise into your schedule each day (like walking, jogging, swimming, or working out at the gym) and you’ll feel and see the results. If you have trouble keeping up with your goals, sign up for a class that meets once a week.  Attending a class (like yoga) on a regular schedule can motivate some people to stick with their fitness goals.

Sleep it off. Make sleep a priority, and try to work in 7 or 8 hours each night.  Think about it this way – if you are sleeping, you’re not eating.

Tags: College, Dieting, Freshman 15, Weight Gain