12D OFF THE HILL
THE UNIVERSITY DAILY KANSAN MONDAY, AUGUST 14, 2006
FITNESS
Avoiding the dreaded Freshman 15 Tips and advice to stay fit during your freshman year
John Stilling, Topeka junior, works out on a rowing machine at the Student Recreation Center. Working out and maintaining a healthy diet are ways to avoid the "Freshmen 15."
Joshun Bickel/KANSAN
While the "Freshman 15" isn't an exact science, it isn't a complete myth, either. The sudden and drastic changes in students' lifestyles can greatly affect their health and fitness level, which can begin to show itself in uncharacteristic weight gain. But not to worry. With the help of Ann Chapman, coordinator for nutritional services at Watkins Memorial Health Center, east of Robinson Center, here is a comprehensive guide to dealing with the transition to college life in relation to your health.
1. Have a plan.
Most students don't bother organizing their eating habits, or simply don't think about it. Scheduling regular meals and snacks, along with exercise, can help keep you on the right track and away from developing bad habits, like skipping meals and constant snacking.
2. Keep a food diary.
This can be a very enlightening experience for students, especially if they have to log every bite they take in a day. It will show you exactly what you're eating and in what quantities, which can help you set goals to change your eating if necessary. It can also show you problem areas you might have, such as eating too many sweets or not enough vegetables.
3. Consider "Better Bites"
These food options are available in all the dining spots on campus, and are labeled clearly for convenience. They are a taste and healthier alternative to food that is fried and high in sodium and carbohydrates, and are there for students who want to watch what they eat.
4. Exercise, for real.
Although you might break a sweat walking to class or up the hills on campus, that is still not sufficient exercise. It's better than nothing, but it does not burn fat because it does not keep your heart rate constant. Work out an exercise plan that fits with your schedule and stick to it. The Student Recreational Center is free for students to use, and there are personal trainers to help you along the way.
5. Educate yourself
Many problems students have arise from not knowing the facts about diet and exercise. Take the time to educate yourself about what are and are not healthy eating and exercise habits so you know if what you're doing is helping or harming your body.
6. Have realistic goals and body image
Don't say "never" or "always" because both statements are highly restrictive and don't allow room for change. Saying that you'll "never" eat dessert or that you'll "always" workout every day is easier than actually doing it. Realistic body image is important, too, because the way you view yourself will affect the way you treat your body. Don't push your body too hard toward an attainable goal.
7. Don't be afraid to ask for help
If you think something is wrong or that you need help, don't wait until the situation gets any worse. Offentimes, students don't visit a dietician or nutritionist until they've already gained a lot of weight. But by catching the problem early on, you can take matters into your own hands and act right away.
8. Keep drinking to a minimum
Students don't realize how many calories come from a bottle of beer. Those calories tend to add up quickly because they're so easy to forget about. Late-night snacking is another pitfall to excessive drinking, which is another quick source for unwanted calories.
9. It's all about moderation
Don't eat everything in sight, but don't starve yourself, either. It can be easy for some to fall into extreme dieting or bingeing, but neither is a healthy option. If you want cookies with your lunch, get cookies with your lunch. Just cut out desserts with other meals, and don't get them every day. This way you
can still eat what you want, you just have to keep it under control.
10. Make your health a priority
If you don't take your health seriously, you won't take the extra steps to keep it up. But if you honestly want to make a change, or simply want to stay
in shape, be sincere in your efforts and you will be successful. You might not get there right away, but patience and hard work will eventually pay off.
Kansan staff worker Dani Hurst can be reached at dhurstkansan.com
—Edited by Adrienne Bommarito
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