The "freshman 15" or even "freshman 40" is not a myth, but it does not have to be a fact of life for everyone. So here's some advice. -- 15 alternatives to the "freshman 15."
1 Walk Rather than Ride
If late night eating is a downfall, burn calories by group walking home to East Halls on the weekends. It's a hike, but its better to burn those calories because you can't sleep them away.
"Exercise is key, even just regular movement from walking to class to taking the stairs instead of the elevator," said Rebecca Corwin, Associate Professor of Clinical Nutrition. "Simple practices can make a difference."
In a few months it will be below freezing and there is no chance of walking then, so do it while its warm.
2 Party Light
Football season has just begun and so have the parties. Skipping a party in order to watch weight is out of the question. So party hard but make the drinks light.
"Diet soda can make a huge difference its zero calories as opposed to 150. Even though diet soda still has no nutritional value at least it is not taking up part of your daily calorie count," Corwin said. "Another problem is soda is often substituted for something healthy such as juice or milk or water."
Quick tip: club soda and seltzer water have zero calories.
3 Opt for a wrap instead of a slice
It can be hard to go home without picking up a slice (with ranch sauce of course). But instead of unhealthy pizza and high calorie ranch, students should opt for a wrap or other healthy food. Many healthy shops are open late, just look around.
"Do not give up favorite foods but eat them less frequently and when you do, eat them in smaller portions," Corwin said.
So if a slice is a necessity at the end of the night skip the ranch and head for the hot sauce, which contains many less calories.
4 When and what
College kids hold all kinds of hours, so it's not abnormal to eat past 10. But is the time of meal as important as what's eaten?
"Often times it is bad to eat late at night because of what we tend to eat, it is usually high calorie foods," said Michelle Rockower, strength coach assistant at the White Building weight room. "The time of day doesn't matter. In the end it all comes down to whether or not you are burning more calories then you are taking in."
Extra unused calories are stored in the body. By burning more calories than are taken in, weight is lost.
5 Greens not fries
"The commons offers a variety of food like fries, chicken strips and scalloped potatoes," Associate Director of Food Service Lisa Wandel said. "We always offer healthy alternatives to the fried dinners."
Nutrition information is posted throughout the commons and entrée cards with specific nutrition information are located by each food choice.
6 Never all you can eat!
Everything in moderation does not make it an all-you-can-eat event every night.
"Just because you are here don't think you can eat more than you did at home," Wandel said. "If you didn't have an ice cream sundae every night before, don't think you can eat it here and not gain weight."
Meal points carry over from the fall to spring semester and from the summer to fall semester. Anytime during the year you can go online and drop down meal plans and the difference will be credited to your student account. So there's no need to use all the meal points if there are too many.
If eating a lot tends to go hand in hand with the commons, then mix it up. Eat at other places around campus that are not buffets.
7 University Creamery ice cream
The Creamery tempts freshman everyday on the way to class. Most succumb at least once -- if not at the Creamery itself, then at the commons. Yes, the commons offers both creamery ice cream and creamery yogurt.
Creamery chocolate ice cream has a serving size of four ounces, which contains 190 calories, and nine grams of fat.
"We are very generous with cone servings, which are probably six to eight ounces each," said Creamery Supervisor Veronica Brown.
8 Cook vs. Eating out
Of course space is limited but it is possible to make healthy dinner in the dorms. Have a turkey sandwich in the dorm instead of cheeseburger and ice cream at the commons. Even once in a while it can be a healthy break from the commons. Also grapes are a small healthy snack between meals instead of chips or candy.
9 Water is a necessity
As Corwin said, soda is often substituted for a healthy drink. Instead of a soda, sip water on the way to class. It contains zero calories, and about eight servings are needed each day. Water makes up more than 75 percent of your brain, about 80 percent of your blood and nearly 70 percent of your lean muscle. Water is a necessity for body function. So drink up.
If water cannot replace usual morning coffee, use powder creamer, which has a low calorie count and does not spoil.
10 Hit the gym instead of the TV
There are many gyms located all over campus with easy access from the dorms. East Halls has two gyms a couple steps away, the Intramural Building and the fitness loft in McCoy Natatorium. So grab a friend for motivation and work off the pounds.
"Regular exercise can boost metabolism, which aids weight loss. You do not necessarily have to be on a treadmill, it's not a magic device for weight loss," said Rockower. "It all comes down to the intensity of the workout."
Rockower also suggests writing workouts directly into your daily routine just as you would a class.
11 Stress can lead to overeating
Stress is common especially when three tests happen to fall on the same day with an essay due the next. Stress leads to overeating at times since your mind is racing. Before you know it, the plate's empty.
Students can relieve stress many ways, like a night out with friends or a quick jog though campus. So when stress hits full force, hit the gym. It's two steps towards avoiding extra pounds.
12 Laundry to fight boredom
Down time is a killer and freshman have tons of it. Boredom leads to eating just to pass the time.
"There is so much food everywhere," said John DiPasquale, sophomore - pre- medicine. "[Students] aren't as active as in high school, we just sit around and eat."
Instead pass the time with laundry or typing notes. Anything but food!
13 List vs. impulse shopping
Shopping is a new responsibility for incoming freshman and the grocery store contains many choices. Shopping without a list can lead to a bag full of ice cream, chips and candy, which is fine unless milk, cereal and yogurt were needed. Also everyone knows avoid food shopping when hungry because that's when everything looks good.
14 Stop social eating
"Hey, it's only ten o'clock! Want to get a pizza?" "Lets go downtown and get something to eat. Want some chips?" These phrases echo off the walls of every dorm. Social eating is another factor of weight gain. Food becomes a social activity at college. But the key to holding off the pounds is to eat only when hungry and avoid letting social activities revolve around food.
15 Share
Servings can add up. For example, a 20 oz. soda can contains 2.5 servings, which can add up to over 300 calories!
"Moderation is key," Wandel said. "We have been working with our servers to begin serving smaller portions. Students today do not want three servings as opposed to one."
To avoid overeating, count pretzels and chips to fit serving size.
