Watch Out for the "Freshman 15"

It's easy to enjoy the new freedom of college. But freedom can have its consequences. And with the added stress of new responsibilities and peer pressure, it makes it all that much easier to fall victim to poor lifestyle habits.

Whether it's 5 pounds or 15, weight gain is a common college phenomenon. However, even a few pounds can have a negative effect, with a loss in muscle mass due to decreased physical activity-and added weight is just the tip of the health iceberg; it's a pattern that threatens to spiral downward.

In a sense, college conspires against you. Scientific research shows a correlation between sleep deprivation and weight gain. Chronic stress causes weight gain as well, with changes in metabolism and food cravings (emotional eating).

With or without added weight, an unhealthy lifestyle can actually impede college enjoyment and success.

But there are ways to stay fit and enjoy your college experience, and without a negative effect on your health. Here are a few practical tips:

• Walk to class. Some schools have a bus that can take you from a few steps outside your dorm and will drop you off at almost any building on campus. But use your own two feet. And while you're at it, take the stairs whenever you can. That's a great calorie-burner.
• You are what you eat. The dining hall is filled with unhealthy foods. Avoiding sweets, fried foods, cream cheese, chips, donuts etc. may be difficult to do every day. Instead, head toward the salad bar, whole grains, anything with vegetables, fresh fruit etc. Use the other foods more as an occasional splurge.
• Eat breakfast. It may mean setting the alarm clock for ten minutes earlier, but it has been proven that people who eat breakfast are less likely to snack later on the day, and more likely to keep weight off. Eating breakfast also causes your metabolism speed up, and helps focus.
• Be aware of liquid calories. Soda, juice, beer and liquor are popular in the diet of a college student. A cup of soda contains a whopping 9 teaspoons of sugar (and who drinks just one cup?). If you don't want to sacrifice partying, you can at least be conscious of your alcohol intake. Choose light beer over regular; have one nonalcoholic drink (especially water) between drinks; sip your drink.

• Take a class. (You can combine that with taking advantage of student privileges to use the gym and pool). Many colleges are beginning to offer group exercise classes run by students. They can be a more fun way of working out and burning calories. A new favorite on college campuses is Zumba, an upbeat activity that incorporates aerobic exercise and dancing with Latin music. Yoga is popular, and good for flexibility, strength and relaxation.
• Try an intramural team or club sport, even the creative variety (like Ultimate Frisbee). That can be a fun way to socialize, and get fit at the same time.

Armed with some basic knowledge, and taking relatively small steps, you don't have to sacrifice your fitness, and your health, during your college years. You can even have fun staying in shape!

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