Say No to the big "Freshman 15"


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As I came off to college, I've set quite a lot of goals: a great GPA, making a great group(s) of life-long friends, keeping in touch with my friends from high school, and most importantly, getting fit and not gaining the most feared "freshman 15". To get fit, I usually try to go to the white building 3-4 times a week. But that usually doesn't do the trick. I have to eat healthy... I used to just avoid eating at all cause; and you all know that is not recommended. 

Then how can we go on healthy diet? We all know what the food pyramid looks like, but nobody really follows it, it is quite impractical. According to Harvard School of Public Health, the food pyramid is built wrong anyway. They recommend us to use "a Healthy Eating Plate and Healthy Eating Pyramid that are based on the latest and best science" (Healthy Eating Plate and Healthy Eating Pyramid). 

PyramidWebSmall.jpg

Picture of the Healthy Eating Plate (it was too large to display here)

What are the Healthy Eating Plate and Healthy Eating Pyramid then? "The new Healthy Eating Plate and the Healthy Eating Pyramid, both built by faculty members in the Department of Nutrition at the Harvard School of Public Health, in conjunction with colleagues at Harvard Health Publications. The Healthy Eating Plate fixes the flaws in USDA's MyPlate, just as the Healthy Eating Pyramid rectifies the mistakes of the USDA's food pyramids. Both the Healthy Eating Plate and the Healthy Eating Pyramid are based on the latest science about how our food, drink, and activity choices affect our health--and are unaffected by businesses and organizations with a stake in their messages." (Healthy Eating Plate and Healthy Eating Pyramid)

The Healthy Eating Pyramid suggests you to eat "from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt)." And the Healthy Eating Plate is like "a blueprint for a typical meal: Fill half your plate with produce--colorful vegetables, the more varied the better, and fruits; and save a quarter of your plate for whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. Complete your meal with a cup of water, or if you like, tea or coffee with little or no sugar (not the milk or other dairy products that the USDA's MyPlate recommends; limit milk/dairy products to one to two servings per day)" (Healthy Eating Plate and Healthy Eating Pyramid)

We need a practical list as we are in college. This article gives you a list: Fruits and Vegetables (with no sugar added), Low-Fat Dairy Foods, Nuts and Seeds, Canned Soups, Canned Fish (not gonna lie, that sounds kind of too gross for me...), Cereal, and Hummus. 

But it's hard when all you've been eating was french fries and hamburgers, I know. I used to think it's almost the "reverse causation" that already very fitted people tend to go for the healthy foods, care about their figures. and actually do anything to make themselves better. Do you guys think this statement is true? Or false? I still think it is true, but that doesn't mean you can't start getting fitted today; because whether it is a reserve causation or not, it sure is a direct causation: people who have healthier eating habits become more fit. 

5 Comments

I really appreciate this post because while I have been reading things about cleanses and losing the freshman 15 quickly, it's more important to develop a healthy lifestyle and good eating habits in order to not gain the weight right back. I think the healthy eating plate is helpful because it is very straightforward and really gives you a good idea of how much you should be eating of what. My only problem is that I do not even consume the amount of food that they are talking about eating. When I first got to college I was eating whatever I wanted whenever I wanted, most of the time just because I was bored and the food was there. I quickly realized this was not going to work if I wanted to stay in shape, but instead of changing what I ate to eat healthier, I just started eating less and stopping when I am full. I also drink a lot of water throughout the day. I really like the other article you provided about foods you can keep in your dorm room because I've been trying to grab fruit on my way out of the dining hall and I have foods like nuts, cheese and applesauce to snack on. I agree with your statement about fit people eating healthier because they want to keep their figure and I read an interesting article here called "The Secrets of Thin People":
http://www.realsimple.com/health/nutrition-diet/weight-loss/secrets-thin-people-10000001170137/index.html
A couple "secrets" are that they do a better job with portion control and taking time for themselves to exercise and eat right.

This is a good way to look at losing weight. There's way more to it than just working out. As for my own diet, I know it could definitely improve. It's so easy to just make macaroni and cheese or something fast like that in college when you don't feel like cooking.
I tried to look up some recipes that are healthy and quick for college students, and I found this article:
http://www.seventeen.com/college/freshman/recipes-for-college-students#slide-1

The vegetable stir fry looks so good to me! And it sounds easy enough to make.

I use to think that if I worked out and didn't eat, it would make me lose weight, but that was all wrong. I mostly got my "facts" from people like this one who wrote this article on fasting http://www.nerdfitness.com/blog/2010/02/08/intermittent-fasting/

At the time I guess it made sense to just fast and run on the large amount of fat I want to get rid of, but fasting just doesn't seem smart anymore. I can't deprive my body of good nutrients in order to lose fat. Without the nutrients, it is not going to function as effectively as it could to burn fat.

Freshman 15 has turned into Sophomore 15 and Junior 15 too haha but I blame it mostly on the many beers I consume.

I really like this post because it is so relevant to so many college students. There are plenty of valid reasons why so many people gain weight while they are away at college that sometimes its hard to think that we can ever beat the freshman 15. This article does a good job of explaining why we gain weight in college and how to combat it. http://kidshealth.org/teen/school_jobs/college/freshman_15.html

There are so many reasons that we gain this weight according to this article and I encourage reading it because yes we all know that "eating right and exercising regularly" is the best way to lose or maintain weight but there are many other facts that we don't even think about that are causing us to gain weight (like the fact that we are stressed more while in school causing us to eat more, we get less sleep while at school and the fact that we stay up later and the later we eat the worse it is ) and the more aware we are of those reasons the better we can correct the problems.

i have experience with this eating healthy problem. i used to eat really unhealthy and it caused me to be overweight. i didn't really worry about my weight because i played football for my high school and my coach wanted big guys, however, i realized that i wouldn't be playing anymore after my senior year. after my senior year season i made it my goal to lose weight, which meant i would need to start exercising and eating healthy. i also ate a lot less because i would also overeat. all the change in my diet and my increase in exercise caused me to lose 60 pounds, which i am very proud of. for the most part i have kept up this diet in college and continue to lose weight.

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