“The freshman 15” is a phrase that can elicit horror among college students everywhere. It refers to the weight that some college freshmen gain as a result of partying, overeating and making unhealthy food choices in the school cafeteria.
Weight gain can be easy when you don’t have Mom and Dad making sure you eat your veggies, or when you’re free to live out your childhood dream of having ice cream for breakfast. And with Eastern Michigan University’s all-you-can-eat cafeteria, the Commons, offering soft-serve ice cream from the minute it opens at 11 a.m., you can do just that.
There are plenty of excuses you can make for why you can’t be healthy as a college student.
Excuse #1: There are no places on campus where I can eat healthy foods.
A healthy option can be found at every dining area on campus. Take advantage of the salad or fruit bar at the Commons or while at the Student Center, choose Subway instead of Wendy’s. At the Salsa Grille, get all the contents of your burrito in a bowl sans the tortilla and choose salsa and guacamole over queso and sour cream. This doesn’t mean you can’t indulge in grilled cheese Fridays at the Commons or have chicken fingers from the Eateries food court, but consume it in moderation every once in a while.
Excuse #2: I don’t have time to exercise.
By Googling “quick workout routines,” you can find several exercise routines that can be done in 20 minutes or less. Try this: turn on a timer on your phone, watch, etc., for four minutes. Choose four exercises of your choice such as jump squats, push-ups or mountain climbers, then do each exercise for 20 seconds with a 10 second break in between and repeat once. You’ll get your heart rate up and work several muscle groups all in four minutes.
Excuse #3: It’s too expensive to eat healthy.
There will be times when you want to eat off campus and you’re probably going to choose an inexpensive fast food option. If you get Jimmy John’s, try getting your sub wrapped in lettuce instead of on the sub bun, or opt for lower fat meat like turkey. Taco Bell has a Fresco menu offering items with substantially fewer fat and calories than most of its menu items. The best option is to choose eating out as a weekly treat.
Staying healthy as a college student is definitely possible. It is just harder because you are surrounded by so many opportunities to make the wrong choices. Keep the freshman 15 away with small changes like swapping out soda and juice for water and choosing fruits and vegetables as a study snack over potato chips. Don’t be afraid to use the Rec/IM’s basketball courts, pool or exercise equipment — these services are covered in your tuition, so why not use something you’re already paying for?
If you’re a beginner, EMU has personal trainers you can hire to work with you. Can’t afford a trainer? The Internet works wonders. Look up how to use certain workout equipment or how to perform exercises you are unsure of — there is a YouTube video for everything. The Rec/IM offers a variety of fitness classes such as Zumba, spinning or cardio kickboxing. If all that still sounds unappealing to you, simply get familiar with campus by taking a walk with a friend or roommate.
Since deciding to get serious about being healthy in May, I’ve lost about 15 pounds. To get where I am I cut out junk food and sweets except for on occasion. maybe once a week or so. These changes in food along with daily exercise made a difference:
• Consuming more veggies and eating fruit when I had a sweet tooth.
• Cutting out breads with enriched flour and sticking to whole grains.
• Eating brown rice and quinoa instead of pasta.
• Preparing meals with olive oil for flavor instead of butter.
• Swapping sugary drinks for water or unsweetened tea.
• Paying attention to food labels for ingredients and calories.
