{"id":513,"date":"2009-08-19T13:37:22","date_gmt":"2009-08-19T18:37:22","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=513"},"modified":"2015-02-11T21:56:22","modified_gmt":"2015-02-12T02:56:22","slug":"fight-the-freshman-15","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/fight-the-freshman-15\/","title":{"rendered":"Fight the Freshman 15"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"http:\/\/www.fitzness.com\/blog\/?attachment_id=\" rel=\"attachment wp-att-515\"><img decoding=\"async\" class=\"size-full wp-image-515  aligncenter\" title=\"ace\" src=\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/ace.bmp\" alt=\"ace\" \/><\/a><\/p>\n<p>The American Council on Exercise (ACE) just sent me a press release including their top ten tips for avoiding the &#8220;freshman 15&#8221;. If you&#8217;re on your way to your first year of \u00a0college or your fifth, these suggestions will go along way to help you lose or maintain an ideal weight. Eat wisely and stay sweaty!<\/p>\n<p>The following represents ACE\u2019s top ten tips for avoiding the \u201cfreshman 15\u201d:<\/p>\n<p><strong>1. Better Nutritional Choices<\/strong> \u2013 With class schedules that can vary from day to day and unhealthy food choices often readily available, unstructured eating is almost inevitable.\u00a0 Remember the importance of moderation and refer to <a href=\"http:\/\/www.choosemyplate.gov\/\" target=\"_blank\">http:\/\/www.choosemyplate.gov\/<\/a> for a guide to balanced eating.<\/p>\n<p><strong>2. Three Meals Per Day<\/strong> \u2013 Studies show that weight gain is more common among those who skip breakfast.\u00a0 Be sure to make time for the most important meal of the day and don\u2019t allow too much time to pass between meals. Individuals who consume fewer than three meals per day may find themselves feeling famished, which can lead them to overeat.<\/p>\n<p><strong>3. Snacking<\/strong> \u2013 Avoid late-night snacking while cramming for exams or finishing a paper.\u00a0 Stock the dorm room with healthy snacks (e.g., fresh fruit and veggies) that are easily transportable.<!--more--><\/p>\n<p><strong>4. Reality of Alcohol<\/strong> \u2013 Drinking is a big part of college life, but it can also pack on the pounds.\u00a0 Five or six beers at 150 calories each equals an additional intake of 600-900 calories, and 3,500 calories equals one pound of fat.\u00a0 Additionally, alcohol consumption can trigger late-night eating, which can yield even greater weight gain.<\/p>\n<p><strong>5. Sleep Patterns<\/strong> \u2013 It\u2019s easy to get caught up in those late nights, but regulated, good-quality sleep is essential in avoiding weight gain. Try to get at least six hours of sleep per night.<\/p>\n<p><strong>6. Stress Management<\/strong>\u2013 Between moving away from home, juggling classes and coursework, and adapting to new surroundings, there are many stressors associated with freshman year that can negatively affect health.\u00a0 Seek creative ways to cope such as yoga and meditation.\u00a0 The health services department is also a great resource.<\/p>\n<p><strong>7. Active Living<\/strong> \u2013 Whenever possible, instead of driving, walk or bike to class, the post office, the library, etc. to burn off extra calories.<\/p>\n<p><strong>8. Campus Resources<\/strong> \u2013 Use what you\u2019re paying for!\u00a0 Check out the campus recreation center, participate in group fitness classes and intramural sports, and organize activities such as a pick-up game of basketball or volleyball, or go on a group hike with friends and neighbors.<\/p>\n<p><strong>9. Workout Groups<\/strong> \u2013 Exercising with a partner or group is more than just a workout\u2014it\u2019s a social experience.\u00a0 Recruiting roommates and classmates to workout is a great way to meet people and make new friends.<\/p>\n<p><strong>10. Health and Fitness for Credit<\/strong> \u2013 Enroll in an activity or a lifestyle and\/or nutrition class for college credit.\u00a0 This is a great way to get motivated and adhere to a healthy lifestyle.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The American Council on Exercise (ACE) just sent me a press release including their top ten tips for avoiding the &#8220;freshman 15&#8221;. If you&#8217;re on your way to your first&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,25],"tags":[29,73,148,276,624,989,1030,1101,1623,2314,2406,2847],"class_list":{"0":"post-513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-achieving-ultimate-fitzness","7":"category-weight-loss","8":"tag-29","9":"tag-ace","10":"tag-american-council-on-exercise","11":"tag-beer","12":"tag-college","13":"tag-fat","14":"tag-fitness","15":"tag-freshman-fifteen","16":"tag-lose-weight","17":"tag-senior","18":"tag-snacks","19":"tag-weightloss"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fight the Freshman 15 - Fitzness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/fight-the-freshman-15\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fight the Freshman 15 - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"The American Council on Exercise (ACE) just sent me a press release including their top ten tips for avoiding the &#8220;freshman 15&#8221;. 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