Avoiding the Freshman 15: Starbucks, Alcohol and Sleep
Fighting the Freshman 15: Starbucks and Alcohol
How does a weight-conscious student avoid gaining the Freshman 15 (or 5, or 10)? Nutrition expert Jonny Bowden, PhD, CNS, author of 'Living The Low Carb Life: Choosing the Diet That's Right for You from Atkins to Zone' continues his list of exclusive tips that will help you make healthy choices whether you're navigating the dining hall free-for-all, hanging out with friends, or snacking in your dorm:
8. Drink more water. Sometimes what you think is hunger is actually thirst. In fact, studies show that people who drink at least 7 glasses of water a day consume less calories.
9. Get more sleep. I know that’s a hard one under the circumstances, but sleep deprived folks tend to eat more. And they have higher levels of fat-making stress hormones like cortisol.
10. Have a salad before every meal. Salad is an appetite suppressant, plus it's a great way to get more fiber and antioxidants into your diet. One study showed that women eating a mere 100-calorie salad before dinner ate 12 percent fewer calories during that meal.
11. Go easy on the Starbucks. Now there's a hidden source of massive calories if there ever was one. If you're not sure, ask for the nutritional facts on that banana coconut latte.
12. Ditto on the alcohol: At least make an attempt. They don't call it a "beer belly" for nothing. If you can't skip the social drinking, stick to light beer and red wine.
13. Don't worry so much. Believe it or not, a healthy non-neurotic attitude about food means better digestion -- and better digestion means an easier time of controlling your weight. Think of the French: The least neurotic about food of any nation, and even with all the stuff they eat they’re a lot less obese than we are.
14. Keep a food journal. This is one of the best techniques in the world for keeping yourself honest and conscious. And conscious, mindful eating is the key to both good health and weight control.
15. Remember, be realistic. You might not always be able to avoid the vending machine and late night pizza parties; however people who successfully lose weight (and keep it off) learn to give themselves occasional permission to indulge. Enjoy yourself, and get back on your healthy eating plan at the next meal.
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Back to the Beginning: What Causes the Freshman 15
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