Show Me How To avoid the freshman 15

If you just entered college and you’ve noticed you now have a muffin top, it’s not just an optical illusion from the bathroom mirror­ — it’s the “freshman 15.” Busy students often suffer from weight gain, so the Daily Lobo talked with UNM Recreational Center Fitness Coordinator Ben Ferguson to better understand how to avoid weight gain in college.

Step 1
Pay attention to what you eat.

Ferguson said that some students may not be used to cooking their own food or have hectic schedules, which means that they’re more likely to eat fast food that is less healthy than home-cooked meals. He said students should avoid fried food and eat more lean white meat, such as chicken, rather than fatty meat, such as bacon.

He said students can replace unhealthy snacks, such as potato chips and pastries, with healthier options that are just as easy to carry around, such as granola bars, yogurt, nuts or fruits.
“The biggest thing is just be responsible of how you eat,” Ferguson said.

Step 2
Get your heart rate up when you work out.

Ferguson said cardio is the most efficient exercise to avoid weight gain. He said it’s important to have at least one hour of cardio exercise, such as running or aerobics, at least three times per week to help maintain weight and heart health.

He said students should find something they enjoy doing so they’re more motivated to be active. He said classes similar to Zumba, an aerobic salsa class, are a fun way to get your heart pumping.

“That doesn’t mean that you have to run,” he said. “Find something that you enjoy doing, not those that you are forced to do.”

Step 3
Build muscle.

Ferguson said muscle increases your metabolism, which helps burn fat, and that if the body has more muscle, then there’s less possibility to gain weight. He said weight training is just as important as cardio and that alternating cardio and weight training exercises is ideal.

But he said that because weight training can be really physically demanding work, students should designate rest days in between workout days to allow for full muscle recovery.
Get some rest.

Ferguson said it’s important to get enough sleep, because a lack of sleep can promote weight gain. He said the body needs time to recover from stress because the body releases more cortisol, a chemical that retains body fat, into the bloodstream when you’re stressed out.

Step 4
Relieve stress.

Ferguson said bad eating habits, like snacking on junk food, often become worse when you’re stressed because it’s an easy way to find comfort. He said that replacing bad eating habits with healthy activities, such as yoga, can be just as comforting while improving health.