Strong. Lean. Fit.

Millions of students around the country start classes this month, and many will be well on their way to gaining the dreaded “freshmen 15″. Some see it as inevitable; people go to college and gain weight. It’s a fact of life, like death and taxes. I certainly made my share of mistakes during my 25 lb weight gain that started the first day of my freshman year in 2005. It’s easy to see why it happens: mommy and daddy aren’t around to make you food, everyone eats crap all day so it’s OK,you discover you really like partying, etc. However, there are some things you can do to avoid the weight gain, and none really require much discipline.

Don’t eat Ramen Noodles/Mac and Cheese/Chef Boyardee

Yeah I know, they’re beyond easy to make. Long study sessions and late night hanging out make these even more attractive as a snack. In spite of the convenience, there is nothing healthy about these heavily processed, low nutrient carb bombs. Avoid these at all costs. You can’t rationalize these, even now that you’re in college, and thus perceive yourself as “smart”. There are so many other alternatives if you are hungry. Walking to the dining room is always an option. If the dining hall is closed, or you don’t want to walk 5 minutes, eat some nuts or fruit. If you have a fridge (and you probably do, it is 2010), stock up on easy access snacks like cottage cheese, greek yogurt, beans and leftover lunches from the dining hall. It’s that simple. Don’t give your body low quality food, and weight gain can be kept in check.

Don’t use the school buffet for evil

My school had dining options that poor kids in Africa would dream about. Trays of chicken wings, pasta, garlic bread, and a fully operational Froyo station. Unfortunately, it is easy to eat way too much at the dinner buffet with some many options. Don’t take multiple plates back to your table, and don’t feel obligated to try every flavor of cookie that’s on the menu. Trust me, you don’t need them.

In spite of these perils of an all you can eat dining option, there are some ways to use the limitless food choices for good. Most dining halls have a salad bar. Remember where it is, and learn to love it. Even the most picky eater should be able to find something they like to eat at a salad bar. Make a giant salad before you eat anything else. Load it up with vegetables, hard boiled eggs, chicken, steak or whatever else you like. Use oil and vinegar, or some light dressing. Doing this makes overeating other foods much less likely. Also, make taking only one plate and never going up for seconds personal rules. You can eat a bad food every now and then, just keep the portions in check and the vegetables always high.

Don’t sit in bed all day

Get out and move. Find an activity you like to do, and do it often. Take a walk, go lift, go run. Take up a workout class if you need to be motivated. We all have different goals, likes and dislikes. If your friend told you “you have to run” to avoid the freshmen 15 and you hate running, don’t do it. No exercise or program can claim to be the key to weight management if you refuse to do it; compliance is always key. Pick something and stick to it. Once you figure out your class schedule, find when’s the best time for you to workout and make a commitment to do it. Please don’t wing it. Most people need structure, so do yourself a favor and create a workout schedule.

Don’t drink and eat late at night

Look, chances are if you go to college in the US, you will drink. A lot. Late night snacking and drinking seem to go hand in hand in college. Nothing makes you gain weight quicker than drinking alcohol, going to the late night food store and eating a bacon, egg and cheese on a bagel. You will be wearing that bagel on your stomach faster than you can say Super Size Me.

If you think you really are hungry, drink a glass of water or two before you eat. Chances are that you may be ready to just pass out by the time you finish drinking your water, and you might even be less hungry. If your hunger turns insatiable, try to have a protein shake or some hardboiled eggs. Try to avoid a high carb snack so close to going to bed. I also try to not eat nuts late at night because the whole container tends to disappear before I realize I’m not hungry anymore.

Strive for balance

Your body likes staying the same. Really! That’s why it’s so hard gaining muscle, dropping fat, etc. Your body needs a good reason to make any noticeable changes. Overeat and don’t exercise for a few days? I bet nothing bad will happen. Do this for a month or two? You’re probably going to get fat. So keeping this in mind, try to stick to a routine as much as possible. Don’t go to college and change everything you used to do when you weighed the same for the last 2 years. Changes will happen; college is full of change, both drastic and subtle. But you really have  control over much of what happens to you. If you don’t like the way your weight is headed after a few weeks in college, do something about it. Review your habits and see what might be causing the problem. The solution is always pretty obvious once you think about it for 5 minutes!