Freshman 15: Ways to Beat It and Win
by Gregory Laporte Editor Vice President on June 2, 2014 at 04:46 PM EDT

Freshman 15How To Beat The Freshman 15

It’s that time of the year again. High school seniors are graduating and preparing for their impending college school year. In this transition there is something known as the Freshman 15. The Freshman 15, for those of you who don’t know, is the amount of weight that first-year college students tend to gain when they enter college. The weight gain happens because of things like underage drinking, unlimited meal plans, poor dieting, and a lack of exercise. Today, we are going to focus on a few choices you should make when getting a meal to help beat the Freshman 15. Freshman 15

Whole Grains 

Whole grains are great, especially if you need to get your daily amount of grains. A lot of the unwanted weight you gain in the Freshman 15 is due to you feeling hungry. Well whole grains help give a healthy feeling of satiety. They make you feel fuller for a longer period of time and are packed full of fiber. They also help promote weight loss if that’s your goal or if your looking to maintain a healthy diet. You want to be sure that you are buying or eating whole grain pasta, bread, and wraps. They are full of healthy goodness. For example, 2 slices of whole grain bread yields 200 calories, 8 grams of fiber, and 10 grams of protein. This is great for getting a lot of the nutrients you need in your system. Throw a serving of peanut butter on it and you can make yourself a filling sandwich that comes with the extra 180 calories and 7 grams of protein. That gives you a sandwich that totals 380 calories and 17 grams of protein. It’s worth incorporating this into your daily meal routine, but try to change it up too. So, if you do not want to gain that unwanted Freshman 15, be sure to look into this. The best part is that it’s a simple way to make a quick meal on the go.

Freshman 15
Oatmeal 

Oatmeal is a great, healthy meal to eat while you are on the go. A serving of a typical package of Quaker Oats has 150 calories and 5 grams of protein. Adding in some blueberries along with some cinnamon can give you the antioxidants and heart healthy support that your body so desperately needs. Also, for college freshman that might be on a tight schedule, oatmeal only takes 2 to 3 minutes to make, and they taste so good!  You may want to stay away from prepackaged instant oatmeal that have a bunch of added sugar. They might sound good, but may have a ton of artificial sweeteners. So put away the high sodium ramen and change it up for the filling oatmeal or cream of wheat, which is a great alternative if you get sick of oatmeal after a while. These are both great meals to defeat the dreaded Freshman 15. Freshman 15

Non-Fat/ Low Fat Greek Yogurt 

Greek Yogurt, which is a favorite snack of mine, is going to become your new favorite snack as well. You can use it to create wonderful meals like a yogurt parfait or a smoothie. You can use flavored yogurt like blueberry, strawberry, and other assorted flavors. For healthier alternatives to the flavored greek yogurt, get the plain version and add your own fruits to it. Most greek yogurt, especially non-fat ones, usually contain 12 to 14 grams of protein and anywhere from 80 to 130 calories per serving. This is great for college freshman because it’s a simple snack that doesn’t take a long time to make and requires few ingredients.  Almost all yogurts come individually packaged so it is easy to grab one on your way to class. A Freshman 15 beater that requires no cooking skills!

Well, there you have it. These are some basic tips for maintaining the fitness level you’re entering college with. There are more specific tips that you should be mindful of, like not drinking or at least limiting alcohol consumption. Technically, if you’re a college freshman, you shouldn’t be legally able to consume alcohol, but we all know there are ways around it. Also, make sure that you incorporate a daily workout routine into your day.  It will help you combat any Freshman 15 issues you may have.

Edited by: Avery Osborn

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