ad info




CNN.com
 MAIN PAGE
 WORLD
 U.S.
 LOCAL
 POLITICS
 WEATHER
 BUSINESS
 SPORTS
 TECHNOLOGY
 SPACE
* HEALTH
 AIDS
 Aging
 Alternative
 Cancer
 Children
 Diet & Fitness
 Men
 Women
 ENTERTAINMENT
 BOOKS
 TRAVEL
 FOOD
 ARTS & STYLE
 NATURE
 IN-DEPTH
 ANALYSIS
 myCNN

 Headline News brief
 news quiz
 daily almanac

  MULTIMEDIA:
 video
 video archive
 audio
 multimedia showcase
 more services

  E-MAIL:
Subscribe to one of our news e-mail lists.
Enter your address:
Or:
Get a free e-mail account

 DISCUSSION:
 message boards
 chat
 feedback

  CNN WEB SITES:
CNN Websites
 AsiaNow
 En Español
 Em Português
 Svenska
 Norge
 Danmark
 Italian

 FASTER ACCESS:
 europe
 japan

 TIME INC. SITES:
 CNN NETWORKS:
Networks image
 more networks
 transcripts

 SITE INFO:
 help
 contents
 search
 ad info
 jobs

 WEB SERVICES:

  health > diet & fitness > story page AIDSAlternative MedicineCancerDiet & FitnessHeartMenSeniorsWomen

College freshmen can avoid the 'Freshman 15'

August 19, 1999
Web posted at: 11:48 AM EDT (1548 GMT)


In this story:

It's all in the planning

Keep a record

Exercise and choose food wisely

Be realistic

RELATEDSicon



By Elizabeth Somers, R.D.


AVOIDING THE FRESHMAN 15 IS POSSIBLE


Tens of thousands of high school graduates will be heading out on their own this fall. They'll be confronting the rigors of higher education while adjusting to a new environment and new pressures. With all the changes, gaining weight is common. Maintaining a healthy weight, however, is entirely possible, by following these simple guidelines.
Draw a plan: People who plan for success -- and failure -- will mostly likely avoid gaining weight.

Keep a record: Taking stock of what you eat and when will help you track your progress and pinpoint areas where you can improve.

Stay active: Exercise is a crucial part of any weight-maintenance program.

Choose foods wisely: Foods that are low in fat and high in fiber are best for a healthful diet.

(WebMD) -- One of Dianne Wang's chief fears about going to college this month is gaining weight, or what some call the "Freshman 15." The 17-year-old San Franciscan isn't alone, as thousands of high school graduates head for college this fall to juggle a heavy academic load, a new social life -- and a college cafeteria with its smorgasbord of light and not-so-light foods.

The stress of handling rigorous studies and being away from parents for the first time, in an environment with unlimited access to food, can quickly result in weight gain. And if freshmen use food to soothe emotional needs instead of hunger, putting on 15 pounds is quite possible.

Fortunately, the skills for managing weight are no secret -- it's just a matter of eating less. If you're serious about attaining or maintaining a realistic weight, then "commitment" must become your middle name.

It's all in the planning

Nowhere does the saying "failing to plan is planning to fail" apply more than with weight management. People who successfully manage their weight have learned how to set realistic expectations and limits on themselves - a particular challenge for young college students who deal with so much for the first time.

Managing weight involves planning meals and exercising regularly - as well as anticipating high-stress situations that may trigger overeating, such as a tight class schedule, eating in the dormitory dining hall, loneliness or boredom. If you notice you overeat in the dining hall, for example, then plan to serve yourself modest portions of four items and don't go back for seconds. On top of that, have a plan for when you slip off your plans. Leave little to chance.

Dianne, who will attend the University of California at Berkeley, says she's already strategizing to maintain her weight. The former high school rower says she'll try to continue rowing to stay in shape and she'll avoid eating out, a usual cause of weight gain for her.

Keep a record

Monitor your progress by keeping a food journal. Record what, how much, when and where you eat, as well as your hunger level and mood before and after the meal. From your food records, you'll identify situations that trigger inappropriate eating. Write them down and develop plans for handling them. Revise your plans as needed. Record keeping boosts self-awareness, keeps you focused on your goals, provides invaluable feedback and is the critical first step in designing a strategy.

Most important, develop the habit of checking your feelings at least five times a day by asking yourself how you feel and what you need. If you're hungry, eat. If you're not hungry, don't eat. Food isn't the answer to stress, loneliness, boredom or fatigue. Find a nonfood way to solve these issues, such as calling a friend to talk when you're lonely, exercising during your boredom-prone time of day or taking a nap when you're tired.

Exercise and choose food wisely

Keep moving. Those who avoid the Freshman 15 exercise regularly. Also, combine daily activity with low-fat, high-fiber foods from the dorm dining hall or student union. That means loading your plate with vegetables, fruits, whole grains, beans and extra-lean meat. Be sure your daily diet includes two to three servings of nonfat milk products. At the salad bar, load up on lettuce, tomatoes and other vegetables, but go light on the dressings, pasta or potato salads and avocados. Avoid casseroles, meat with sauces and gravies, butter on bread, cheese dishes and high-calorie desserts.

Be realistic

Finally, never say "never" or "always." People who successfully manage their weight give themselves permission to be imperfect. They allow themselves treats. Labeling foods "bad" or "forbidden" only makes those foods more desirable, and when your resistance breaks down you'll overeat the very foods you worked so hard to avoid.

The secret is to forgive yourself for one missed exercise session or eating one piece of chocolate cake. Don't let your failures undo all your efforts. If you go overboard, pick yourself up and start over again at the next meal or the next day.

Elizabeth Somer, R.D., is a registered dietitian and author of several books, including "Nutrition for a Healthy Pregnancy," "Food & Mood," "Nutrition for Women: The Compete Guide" and "The Essential Guide to Vitamins and Minerals." She is editor-in-chief of "Nutrition Alert!," a newsletter that abstracts current nutrition research from more than 6,000 journals.

Copyright 1999 WebMD, Inc. All rights reserved.



RELATEDS AT WebMD:
A guide to weight loss and exercise
Weight gain and weight loss

RELATED SITES:
Does When You Work Out Determine How Many Calories You Burn?
Action Guide for Healthy Eating
Note: Pages will open in a new browser window
External sites are not endorsed by CNN Interactive.

LATEST HEALTH STORIES:
China SARS numbers pass 5,000
Report: Form of HIV in humans by 1940
Fewer infections for back-sleeping babies
Pneumonia vaccine may help heart, too
 LATEST HEADLINES:
SEARCH CNN.com
Enter keyword(s)   go    help

Back to the top   © 2001 Cable News Network. All Rights Reserved.
Terms under which this service is provided to you.
Read our privacy guidelines.