5 Ways to Avoid the “Freshman 15” This Semester

The start the the fall semester is on the horizon and you’re probably thinking of ways you can avoid any unwanted college weight gain. Whether you’re an upperclassman or a freshman worried about the infamous “Freshman 15”, a little weight gain is common during these four golden years.

Luckily, adding 15 pounds to the scale because of the college lifestyle is uncommon for freshmen. In fact, recent studies show that the best estimate for what freshmen really gain in their first year at college is around 7 ½ pounds for those who experience weight gain. ¹

There’s nothing wrong with gaining a little weight, especially if that’s one of your goals. On the other hand, if gaining weight is not on your agenda this semester, take a look at the tips below.

Here are 5 ways to avoid the “Freshman 15” this school-year.

1. Don’t Drink Empty Calories

As a freshman, you should not be drinking alcohol. But hey, we went to college. If it’s going to happen, there’s some things you should know about alcohol and fitness.

Remember that alcoholic drinks contain “empty calories”, calories with no nutritional value. In addition, alcohol is detrimental to muscle growth. In fact, drinking alcohol has been shown to inhibit protein synthesis or the absorption of protein into your muscles. ²

In turn, drinking alcohol may prevent you from reaching your fitness goals whether you’re trying to get toned or add solid mass.

2. Don’t Skip Breakfast

When you’re on a tight academic schedule, it’s easy to rush out of the door without grabbing something to eat in the morning. But don’t underestimate the importance of your morning meal for weight management.

Studies suggest that eating breakfast within two hours of waking up stimulates fat burning to produce the energy you need to carry on throughout the day.³

Think of breakfast as coffee for your metabolism. What coffee does to your hazy morning brain is similar to what breakfast does for your metabolism. It kick-starts it, giving your body energy for the rest of the day while burning fat.