Fight the "Freshman 15" and Win!

For most college students, freshman year is your first time experiencing any real freedom. You can come and go as you please, eat and drink as often -- and as much -- as you like, and go to as many parties as you can stand.

But with this new-found freedom comes a peril many students experience: Commonly known as the "Freshman 15", it is not unusual for students to gain as much as five to 20 pounds during the first year to year-and-a-half of their college experience.

So, let's take a look at some easy ways to deal with this less-than-favorable part of higher education.

• Approach Carbs with Caution
  Don't get me wrong. I'm not and never will be a carb-hater. But the key here -- as with all things weight loss, if you ask me -- is moderation.
  

  Chips, dry cereal, pasta, and bread can all be part of your diet, but if you rely too heavily on those foods, too often ... it will catch up with you with a vengeance.

  Choose "good carbs" like brown rice and whole wheat bread whenever possible. They may take some getting used to, but in time, you may actually find you prefer them. They're heartier and more flavorful than their paler counterparts.

  Try to limit your intake of "bad carbs" (e.g. white bread, Pop Tarts, waffles, white rice, etc.) each day. You could also try to eat some protein with carbs; you won't be hungry again so soon and that will help prevent over-eating.

• WWMD?
  When you sit down to your meal and survey its content, ask yourself, "What would Mom do?". Sure, it sounds really cheesy ... and you definitely don't want to say it out loud ... but it's a good way to put the voice of reason in your head. Would she have ever prepared you a meal comprised of Ritz crackers and pepperoni eaten straight from the package? Let's hope not.
  

  As goofy as it sounds, I still do this sometimes myself. My mom's voice looms, "What's missing from that plate, young lady? I don't see anything green!" If in doubt, I go with Mom's omnipresent advice. After all, she's always right.

• So Many Choices, So Little Time...
  That pre-paid cafeteria card sure comes in handy. And look at all those choices ... cheeseburgers, fish sticks, chili, chicken fingers, and hot dogs are guaranteed to be on offer at any cafeteria. Why? These are the foods that sell, sell, sell, and they're the foods we are most comfortable with (which is why they sell, sell sell!).
  

  With the wealth of comfort food choices available, you'll need a strong healthy-eating resolve to make good choices every time you walk into the greasy spoon.

  One way to cope is to "go veggie" a few days a week and choose vegetarian options like an omelet, a salad, or pasta with marinara sauce. Another trick is to eat a piece of fruit or a big salad before your meal so you'll be less likely to over-eat, even if you do choose a less-than-healthful entree.

• Stock Up ... Smartly
  With a microwave, a mini-fridge, and a hot plate, as long as you keep your dorm room stocked with some smart staples, a healthy snack or meal is always within your reach.
  

  Ditch the chips, Ding Dongs, and sodas in favor of these healthier options:

  • light white or wheat bread
  • canned tuna
  • canned chicken
  • canned veggies and beans
  • canned fruit (in unsweetened juice or water)
  • almonds
  • light microwave popcorn
  • single serving boxes of cereal (Preferably healthy varieties like Special K or Grape Nuts instead of childhood favorites like Corn Pops or Captain Crunch!)
  • whole-wheat pasta
  • canned tomato sauce
  • reduced-fat cheese slices
  • low-fat yogurt
  • reduced-fat or fat-free milk
  • egg substitute cartons
  • salsa
  • low-fat pre-packaged lunch meats (e.g. Oscar Meyer reduced-fat bologna)
  
  
• Walk this Way
  Some colleges may not allow freshmen to have cars on campus. This may seem like a real headache at first, but the beauty of college towns is they are designed for the pedestrian.
  

  Imagine everything that's in walking distance! (Just ignore the pizza joint and coffee shop, please!) Instead of catching the "hopper" shuttle to your favorite shopping destination, grab a friend and take a stroll. That fresh air will do you a lot of good, too.

• Don't Go Wacky this Weekend
  Weekends are a time to recover from all those lectures and labs you've been slaving away at all week. What's more conducive to vegging out than pigging out? One quick trip to the convenience store and you've got the makings for a buffet of junk food.
  

  Keep busy with relaxing activities such as finally finishing that trashy romance novel you keep hiding from your roommate or a day of DIY bargain beauty treatments (You know ... the cheap ones you read about in magazines; you can use those little packages of mayo you swiped from the canteen!).

• Get a Handle on Emotional Eating
  Being away at college for the first time, you're going to feel a little sad, a little lonely, and a little homesick at times. It's perfectly normal, but inhaling a box of Cocoa Crisps isn't the best way to cope.
  

  One of the most important parts of growing up is learning how to deal with your emotions in a positive way. (Trust me, when you're 30, you'll still be trying to figure that one out.)

  Get a head start by keeping a journal, seeing a counselor, or getting a group of friends together when the blues hit. Don't forget Skype and IM'ing, both of which allow you to connect with friends and family anywhere without spending any extra cash.