Kicking Freshmen 15 in the Booty (So it doesn’t add to your booty)

Kicking Freshman

kicking freshmen

Welcome to college: the next stage in your life AKA Freshmen 15! Maybe some people want extra junk in their trunk, but not everybody wants to suffer the consequences of eating a trashy diet (yes I said trashy). Most of this stuff you have probably heard before, but listen up again.

Rule #1: Get Your Head In The Game

Just like Troy Bolton did in High School Musical, focus! Think about how good you will feel when you eat healthy, nutritious foods. When you eat a huge cheeseburger, fries, and milk shake, you probably feel icky and bloated after (even though it certainly did taste good). You only have to make a slight change to feel better, and it will still taste yummy!

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Tip: Spend the night with your roomies instead of heading over to the café, and use your floor’s kitchen (if it has one). Cook up that turkey burger with organic cheddar cheese on a whole grain bun with sweet potato fries. It might not be the same, but it will still make your taste buds feisty (in a good way)!

Kicking Freshmen

Rule #2: Breakfast Is Your Best Friend

It is understandable. Not everybody eats breakfast. Some people are not hungry in the morning because it is too early; some are too worried to eat before a big exam. Just like we always hear, breakfast is the most important meal of the day! It not only gets your head moving like we have been told, but it starts up your metabolism. If you do not eat breakfast, you might not burn as many calories throughout the day. Most people want their bodies to work up to their full potential, and breakfast is one way to make it work!

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Tip: If you are not hungry, have some trail mix, a protein/granola bar, or an apple with peanut butter. If you have more of an appetite, try to stay away from sugary cereals. Don’t get me wrong, I love a bowl of Fruit Loops every once in a while, and they are okay in moderation! If it is possible, keep cereals like Special K (with protein) or good old Cheerios in your dorm. Add some fruit to them! Oatmeal works just as well! If you are looking to eat in the dining hall, try to have a breakfast high in protein and complex carbs. Some options are an omelet (with egg whites if you are looking for low cholesterol), veggies, and lean protein (like turkey). I also enjoy a yogurt (preferably high in protein), granola, and fruit served with a piece of whole wheat toast and peanut butter. If your breakfast is low in protein, you can always have a spoonful of peanut butter to increase your energy!

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Rule #3: Drink that water!

 Try to reduce sugary drinks in your life and drink more water. Dehydration is a real thing, and chances are, you will not know that you are dehydrated until it is too late. I never drank enough water, and one day I passed out! Even if you are not thirsty, take a couple sips of water to revitalize. We often drink water because we are thirsty, but it has so many functions! For example, it removes some toxins, flushing them away. It helps keep you awake; often when you do not drink enough water, you may feel drowsy. Most of us have heard of the “Eight 8 Oz of Water Rule Per Day” and others have been told the half your body weight rule (for example if you weigh 120 pounds you would divide that by two, so you drink 60 ounces of water each day). For proper amounts you should be drinking, consult with a physician or a health counselor on campus!

Tip: Buy a water bottle that has the ounces written on the side. That way you can keep track of how much you are drinking.

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Rule #4: Take away the “Munchy Foods”

What is a munchy food you ask? It is the food that you cannot stop thinking about when you are stressed out. For me, it is Goldfish crackers. For most people, it is salty or sweet and possibly high in fat. It is okay to have this munchy every once in a while, but when it comes to the point that you are devouring a whole bag in two days, maybe it is too much. Try to replace the same food with alternatives. It will not taste the same, but your body will thank you later.

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Tip: If you like sweet, go for a mango or pineapple. If you like salty, go for some cashews or walnuts. When I want something crunchy and sweet, I usually go for Frosted Mini Wheats with a strawberry coating. They satisfy my sweet tooth and the crunch helps me remember my beloved Goldfish crackers. Do not take this snack out of your diet completely. Come up with a little schedule. For example, maybe allow yourself to have your favorite snack a couple days a week or when you are stressed out before a big exam. Remember, you have to have cheat days!

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Rule #5: Stay away, Sweet Stuff!

I have a problem. I have an obsession with cookies, ice cream, cake — if it is sugary, you name it! I love sweets. And, the not so good news is college is filled with them! They are at the vending machines, the cafeterias, on the way to class, on the way back from class, and so on. Do not fall for their trap every time you see the icing on the cake or the savory pie crust. While they may taste good, you will devour it and then there will be none left. You will have a surge of energy then crash which is not fun before your 8 AM exam when you have to study.

kicking freshmen

Tip: Just like with snacks, have a limit for sweets. Maybe Friday is ice cream day and Monday is any dessert of your choice day. Enjoy, but at the same time, limit yourself.

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Rule #6: Zzzzzzzzzzzzzzzzzzzzzzzz…

Synonyms for College: Sleep deprived, grouchy, all-nighters, sleep deprived, sleep deprived.

Basically, your body needs sleep. I am the one person who completely understands. You are probably arguing as you are reading this because who has time for sleep when you have classes, clubs, meetings, studying, and working out? In life, you only get one body, and that body needs sleep! The most important thing that stuck with me from Psychology is that you need sleep in order to learn. During sleep, your body spends time processing everything you learned throughout the day. If you study something then go right to bed, chances are you will not remember it. But, if you study it then wait about an hour and then go to sleep, you will most likely retain it and remember it in the morning.

Tip: Put your night mask on, get under the covers, and GO TO BED!!!!!

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Rule #7: You have a body, use it!

Most campuses have some sort of recreation facility with lots of exercising equipment. Maybe they even offer classes. Take advantage of it! Your body releases endorphins when you exercise and neurotransmitters that make you smile! It has been proven through scientific studies that constant exercise and eating right can reduce or diminish depression and sadness. Now, it may not be a cure, but it can help on a bad day. If your campus does not have a facility, there is no excuse. Do an exercise video, look up exercises online, go for a walk — the possibilities are endless.

Tip: Work out with your friends. Your friends will often push you to be able to do things you never thought that you could do. Listen to music that pumps you up! If you haven’t already, create a workout playlist!

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Rule #8: Appreciate!

Some people become self-conscious in college; some are already self-conscious; some have no issues with their body. While it is important to be healthy, it is not important to hurt it. Do not push yourself to your limits in the workout room. Do not get too extreme about your diet to the point where you are counting every single calorie. Your body is your body, and in life, you only get one!

Tip: Boys and Girls…Look for positive inspiration. Do not compare yourself or set somebody else’s body as a goal for your body. Make sure you feel good.

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Rule #9: Portion Size!

I know that pizza looks good, and so does that creamy alfredo, but make sure you take a reasonable serving. Same thing goes with drinks! Try to fill up most of your plate with vegetables, fruits, grains, and lean proteins. Fill it up less with fatty foods. You will feel better!

Tip: You can take that piece of pizza. But take the one with the veggies. You do not need a ton of slices. Pair it up with a salad. That way you are still getting your vegetables and satisfying your craving! Also use smaller plates!

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Rule #10: Chill it on the alcohol

Lots of people go to college and the first and last thing they do is party and get super drunk. I am sure you have been told this once and do not want to hear it again, but if you constantly drink alcohol, you are going to be consuming so many empty calories. Beer bellies are only for older people is not a fable. Do you really want to leave college with thousands of extra calories up your belt (if your belt can shut!)?

Tip: Have fun at that party. But, there is no need to drink a ton and ton and then eat a ton and ton all of the time.

Kicking Freshmen

Now we go from Freshmen 15 to Freshmen 0.

kicking freshmen

*Under no circumstances am I a certified nutritionist, but my passion for a healthy lifestyle drove me to write this article. If you have any questions, speak to a physician. Also, this article is about pursuing a healthier lifestyle in college to combat the Freshmen 15; however, it is not telling you to take extreme measures to have that “perfect” body. Once your body feels good, you feel good.

kicking freshmen

Kicking Freshmen

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