Avoiding the Freshman Fifteen

Appetizer
Summer is winding down, so eat LESS and move MORE to avoid gaining weight as you head back to school. This message applies to working adults as well because busy fall schedules and shorter daylight hours often lead to extra pounds for us too.

A recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Main Course
If you're concerned with your ability to avoid common pitfalls, follow these helpful tips from registered dietician, Mary Friesz:

> Hit the fitness center, not the vending machine, to work off stress. Feeling more energized is a bonus.

> Eating breakfast helps kick-start your brain. Don't limit yourself to traditional fare. Try a peanut butter and jelly sandwich or trail mix and fruit. They're quick and portable.

> Keep a well-stocked supply of healthy snacks such as fruit, nuts and low-fat yogurt and cheese, if you have a refrigerator. You won't be as tempted to go for high-calorie snacks.

> With so many choices, use this healthy equation to fill your plate: one-half vegetables; one-fourth protein; one-fourth starch.

> As you linger in the dining center, talking to friends, don't go for another dessert or soft drink. Grab veggies from the salad bar, only 25 calories a cup sans dressing.

> When you grab for junk food, watch the portion size. If you're not overweight, allow yourself a 150-calorie treat daily if you're female. Guys: 250 calories.

> If you're going to drink alcohol, do it in moderation. Beer, at 150 calories a can, packs on the pounds.

> Skip fast food fare like fries and bacon cheeseburgers. Go for healthier choices: beans and rice, grilled chicken, salads.

Dessert
I wish someone had warned me about the "Freshman Fifteen" before I headed off to school. I knew better than to load up my plate with pizza and fries, but I thought I was doing well having Frosted Flakes and pasta every single day (literally).

After college, the Freshman Fifteen quickly turned into the "Fall Fifteen" because every fall I tend to put on a few extra pounds. I mostly attribute this weight gain to being less active as the weather cools off and eating more food at night while all of my favorite TV shows return from hiatus.

This year, I'm committed to not letting Dr. McDreamy & Crew lead me to mindless nibbling. It's going to be hard though.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.