Tip #1: Don't Forget Breakfast!
I'm sure you have heard that breakfast is the most important meal of the day. This is because breakfast provides essential nutrients and fuel to get you through the day. In college there are many times where life will get hectic, especially near midterm and final season. This is when people generally forget to eat breakfast. By doing so, you are depriving their bodies of the fuel that will get you through the day. This leads to spikes in hunger later in the day and when you do stop for a bite, you will end up eating more than you should. In the morning, reach for a bagel or some oatmeal to kickstart your day and beat the Freshman 15!
Tip #2: It's Not a Race
Don't be afraid to eat slowly and savor each bite! Many college students eat on the go or use their meals as a break from their hectic lives. For me, I sometimes like to relax with an episode or two of Friends while eating dinner. This can be dangerous because you don't realize how much you are aimlessly eating while watching a show, and can lead to overeating if you're not careful. Eat slowly and drink plenty of water to ensure you don't eat more than you need to.
Tip #3: Drink Plenty of Water Throughout the Day
More often than not, a big portion of your weight is coming from your water weight. This may sound counterintuitive but in order to stop retaining water you need to drink more water. When you don't drink enough water, your body holds onto every ounce it can get, causing water retention and bloating that makes it seem like you weigh more than you actually should.
Tip #4: Don't Be Afraid of Walking! Your Goal Should Be 10,000 Steps
Challenge yourself by taking at least 10,000 steps each day. This might sound difficult or impossible, but on a campus as big as UW, it should be do-able! Make it a point to check your Apple Watches or phone pedometers to keep you on track and if needed, set goals for how many steps you should have completed by lunch or dinner. 10,000 steps is a widely known benchmark to having a healthier lifestyle. Completing it each day typically burns about 2000 to 3500 calories a week so depending on your lifestyle, weight, and workout intensity, you could potentially lose a pound a week.
Tip #5: FIVE Meals a Day!
Many people freak out when they hear of the "5 meals a day" rule. However, what we really mean by this is 3 full meals and 2 healthy snacks. This allows you to gain more energy to keep you going throughout the day and decreases any food cravings you may normally get throughout the day. It also has been known to maintain blood sugar levels and decrease body fat storage.
Tips for eating five times each day: make sure to include enough protein, fiber, and vegetables throughout the day and eat reasonable portion sizes each meal!
Want more information? Be sure to check out these articles on avoiding the freshman 15!
https://spoonuniversity.com/lifestyle/when-cravings-call-how-to-avoid-the-freshman-fifteen
https://spoonuniversity.com/lifestyle/avoid-freshman-15