How To Lose The Freshman 15
How To Lose The Freshman 15
The Freshman Fifteen creeps into your life through well-caffeinated study sessions, well-meaning care packages, and critical social networking events…well, that, and the pint of chocolate chip cookie dough ice cream you downed when your high school sweetheart decided the distance was too much.
Step 1: The Eat Cheat Sheet
Healthy eating does not need to be complicated. Choose colored foods, like fruits and vegetables, over white foods, like pasta and rice. Remember the more processed a food is, the less nutritious it is. There's a big difference between a sliced apple and applesauce or grilled chicken and fried chicken.
Step 2: Develop A Dining Hall Strategy
Walk through the entire line before choosing any food. Check out the selections and how they've been cooked. Go for roasted instead of au gratin, steamed instead of sautéed, broiled over breaded and marinara sauce instead of alfredo sauce. When you're at the salad bar, skip the creamy dressings, croutons, and bacon bits, which quickly add on calories and fat grams. Remember to control your portions. A serving of protein is roughly the size of a deck of cards and a serving of pasta is a cup, about the size of a tennis ball.
Step 3: Don't Drink Your Calories
Stop with soda. It's bad for you and bad for your waistline. Drink water or seltzer instead. Sports drinks, fruit smoothies, and fancy coffee concoctions all add unnecessary calories to your diet. Try some tea or straight espresso. If you have to have your mocha, order it with non-fat milk and no whip cream. Avoid or moderate your alcohol intake. Twelve ounces of light beer adds 100 calories, a wine cooler - 200, and a margarita - 450 calories. In addition, studies have shown that alcohol stimulates the appetite. So if you drink, you're more likely to overeat.
Step 4: Get Your Butt Moving
If you want to turn your freshman 15 into a sophomore six pack, you need to exercise. Exercise boosts energy levels, increases blood and oxygen flow to your brain and produces feel-good endorphins. In short, it makes you feel great and look great! To lose weight, aim for sixty to ninety minutes of cardiovascular exercise a day. Include strength training in your routine; it's essential to weight loss. Strength training builds muscle which revs up your metabolism and burns more fat. If you're not the gym type, find creative ways to exercise - run the stairs between classes , ride your bike instead of driving, join an intramural team, or spend your Friday nights dancing.
Step 5: Snack
It may seem counterintuitive, but snacking can actually help you lose weight. If you don't eat every three to four hours, your body fears starving and slows down your metabolism. Keep healthy snacks on hand. Stock your dorm fridge with celery, carrots, grapes and apples and you'll be less likely to order that pepperoni pizza at midnight.