Tips to avoid unwanted weight gain in college

Newswise — College freshmen often joke about gaining the “Freshman 15,” even though research shows most new college students only gain 3.5 pounds their first year of college. But even that modest weight gain should be taken seriously—transitioning from high school to college should not lead to unwanted pounds and expanded waistlines.

“Everything from late-night eating, lack of exercise, increased alcohol consumption and an abundance of all-you-can-eat dining halls leads college students to pack on the unwanted pounds,” said Kari Kooi, a registered dietitian at The Methodist Hospital in Houston.

Gaining weight in college can be detrimental to your health because it puts you at greater risk of developing chronic disease including diabetes and heart disease.

Kooi shares tips for eating healthy while you are away at college and on a budget.

Stock healthy snacks: For those late night snack attacks, keep your dorm room refrigerator stocked with hunger-satisfying, healthy snacks like fruit, string cheese, Greek yogurt, hummus and baby carrots.

Watch the Liquid Calories: Liquid calories do not satisfy hunger and can quickly lead to weight gain when consumed in excess. What’s more, sugary drinks like soda can cause blood sugar swings that leave you even hungrier. Consume alcohol in moderation since it has 7 calories per gram, which is very close to the 9 calories per gram in fat. The calories can add up fast! The best hydration choice is water.

Exercise: One of the most essential ways to keep the extra pounds off is exercise. Not only do you burn calories but it is a great way to relieve stress. Walk to class, visit the gym or get involved with intramurals to remain physically active.

Don’t skip meals: Skipping meals can backfire and lead to overeating. Make sure you set the tone for a healthy day by having a substantial breakfast. It will jumpstart your metabolism and help you perform better on tests! Always pack healthy snacks ahead of time that will help fuel your body throughout the day.

Get enough sleep: Science shows that sleep deprivation (getting less than six hours a night) affects hormones that control the appetite, cravings and metabolism. People who are sleep deprived tend to crave junk food, like cookies, candy, energy drinks and soda that the body can break down fast for quick energy.

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