How to Lose the Freshman Fifteen and How to Conquer Unnecessary Calories

The "freshman 15" is a light-hearted expression that reflects an all-too-common reality for many new college students. With all-you-can-eat dining halls and no one overseeing how much students eat, gaining weight isn't rare. Although a little extra weight isn't the end of the world, it can set an unhealthy precedent for the rest of college and adult life. Thus, tackling the problem early may prevent health problems later in life -- do so with a combination of careful eating and frequent activity.

Things You'll Need

• Home fitness equipment or gym access
• Notebook

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Instructions

• 1

  Visit your campus health center to speak with a doctor about your weight-loss goals. Your doctor will help you identify the most effective way to lose weight and make sure you don't incur any injuries or health problems while doing so. Have your doctor weigh you, so you know your starting point.

• 2

  Begin a food journal in a notebook or an online calorie calculator. Record your daily meals and snacks in the notebook, keeping track of how many calories and what types of food you're eating. Take note of when you feel hungry, as that can help identify times when you may be experiencing low blood sugar levels, which can spark cravings for food.

• 3

  Substitute high-calorie "junk" foods with less calorie-dense alternatives, such as fruits and fibrous vegetables. Research from the May 2001 issue of "Nutrition Review" explains that increasing your fiber intake can help you feel fuller longer and encourage weight and fat loss.

• 4

  Review your food journal to make sure you are gradually decreasing your calorie content and consuming adequate amounts of protein. A study from the April 2011 issue of "Nutrition Journal" indicates that higher protein intake can promote similar hunger-satisfying and weight-loss benefits to fiber intake. Consult your doctor to find a suitable calorie level for you, as consuming too few calories can be dangerous.

• 5

  Increase your exercise frequency to five times per week for at least 30 minutes per session. For variety, try exercise classes in addition to working out by yourself or with a partner. Effective exercises include high-impact aerobics, weight training, swimming and running.

• 6

  Weigh yourself on a weekly basis to track your progress. If you find you are not losing weight or gain weight during one week, see if any eating habits or changes to your exercise routine might be responsible. Making adjustments can not only improve your success but make your routine more interesting.