Stay healthy, live better: 15 tips to avoid those extra 15 pounds that many freshmen gain

Anna Staver

1. “Strive for five!”

Scott Tribuzi, a nutrition professor at Kent State said to try to get five servings of fruits and vegetables before thinking about protein and starches.

2. Bring snacks!

Luidhardt suggests fresh fruit, granola bars, and peanut butter sandwiches to snack on in-between classes.

3. One cup = one fist

An adult fist is about the size of a cup. You can use this to eyeball how many servings you’re actually eating of anything.

4. Walk, walk, walk

Walk to class, walk up and down the stairs, and walk to dinner. The more you walk, the more calories you burn.

5. Keep a food journal

Not only will it tell you what you’re really taking in, but also having to write down five cookies makes it a lot harder to eat them.

6. Sleep more

Luidhardt said that when you don’t sleep enough, your body craves more food as fuel for the energy reserves you didn’t replenish with sleep.

7. Get moving!

Senior Annie Lucas lost weight while at Kent State by finding activities she enjoyed. “Don’t force yourself to run if you don’t like running,” said Lucas.

8. 50/50

Tribuzi said to cut 50 calories from your daily diet while increasing your activity to burn 50 calories more a day said. In one year, this adds up to a loss of 10 pounds.

9. 80 percent is enough

While it may be a B- in class, 80 percent full is the goal you should strive for when eating.

10. Cut it in half

Got a full box from Jump? Eat half now, and the other half in a few hours. Luidhardt said our bodies work better on 4-5 small meals a day rather than two large ones.

11. Don’t panic

Luidhardt said that stress about school, work and relationships can all lead to over eating. Try going for a walk whenever you feel overwhelmed.

12. Wolf in sheep’s clothing

A wrap may seem like a healthy choice, but “if the wrap is the size of a record,” said Luidhardt, “that’s probably three or four slices of bread.”

13. Be honest

Whether you sign up for nutrition counseling or not, being honest about what you’re eating and how much you exercise is an important first step.

14. Bring a buddy

Lucas suggested having a friend that you can be accountable to for diet and exercise. Plus, personal training sessions are half price if you bring a friend.

15. Think before you eat

“One-hundred calorie snacks are still the same junk,” said Tribuzi. “You’re still getting the same fat and sugar, just in smaller packages.”

Contact news correspondent Anna Staver at [email protected].