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10 Tips to Avoid the Freshman 15

A study published this year in The Nutrition Journal shows that nearly one in four freshmen gain an average of about 10 to 15 pounds, during their first SEMESTER in college.  The following tips will help you avoid those dreaded â??Freshman 15â?:

  1. 1. Make better Nutritional Choices - Stock your fridge with more fruits, vegetables, whole grains, healthy fats, and water; Need to use your meal plan?  All of these foods are available in the two main dining facilities (Gator Corner and Broward Dinning) on campus; look for these foods, theyâ??re behind the pizza and the ice cream station!
  2. 2.Watch Restaurant portions â?? If you eat on campus often, be aware of the caloric content of portions at different restaurants. The foot-long tuna sandwich at Subway has 1260 calories! If this seems like too much for you, downgrade to the six inch!

3. Eat Three Meals Per Day; Including Breakfast â??  Donâ??t let too much time pass in between meals, as this will slow down your metabolism and lead to weight gain. Also, studies show that weight gain is more common among those who skip breakfast, soâ?¦ EAT BREAKFAST!

  1. 4. Snack Healthy â?? Instead of buying chips and soda while on campus, pack fruit and a bottle of water and take it with you to class. Need a bigger snack? Pack a home-made sandwich; it can have up to 300 calories less than the small subs you buy out.
  2. 5.Reduce Alcohol Intake â?? A serving of alcohol, be it a beer or a liquor shot, has around 150 calories. If you make healthy choices during the week but have 7 shots on Friday and 5 beers on Saturday youâ??ll end up consuming 1800 extra calories: NOT so healthy after all!
  3. 6. Manage Stress â??.  Stress can discourage you from exercising, and cause you to make unhealthy food choices. Manage your stress by getting a massage from GatorWell, or by trying a mind/body  fitness class like tai-chi or hatha yoga.
  1. 7. Live Active â?? I see a lot of people who live on campus take the bus from Keys or Tolbert Hall to The Hub (a 3 minute bus ride). Donâ??t be lazy! Walk! Youâ??re only burning a few calories but over the months they will add up favorably. Bike to class if you have a bike, and run to class if youâ??re late, but donâ??t take the bus if youâ??re 10 minutes away from campus!
  2. 8. Use ALL of UFs Recreational Resources â??You may use our fitness facilities often but did you  know our campus has two pools, a track, 4 available fields, two stadiums, and beautiful running and biking sites for you take advantage of? Use what youâ??re paying for! 

    9.   Try Group Fitness â?? UF has over 125 group fitness classes. These range anywhere from capoeira, and recreational cycling to really intense and challenging classes such as Muscle Confusion, and the so-feared BOOTCAMP; And best of all, theyâ??re free!!

  1. 10. Get Personal Training  Ã¢??  With cheap rates that take student budgets into account, and highly qualified trainers, donâ??t take for granted the great opportunity to sign-up for personal training. Not only will they help you prevent the dreaded â??freshman 15â? but they will also assist you in achieving any fitness goal!
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