How to Avoid the Freshman Fifteen!

So it’s your freshman year, and you’re worried about gaining that famous 15 pounds notorious to the first year of college. Here are some tips to avoid the freshman fifteen.


As far as nutrition goes, we’re going to keep it simple. As a college student you already have enough going on in your life so well keep this one short and sweet. The goal is to aim for 2 to 3 meal a day.

“The ancient Greeks–the finest of people, physically and mentally, that ever lived–ate but two meals a day.” -Dr. Herbert Shelton

By limiting yourself to 2-3 meals per day you’re diet will most likely fall into a system called intermittent fasting. Intermittent Fasting can help you lose fat, build muscle, and feel great.


When it comes to workouts the possibilities are endless. Whether you’re doing cardio or strength training the important part is that you’re doing something. Try to workout at least three times per week. If you’re not familiar with strength training there are many options and it can seem overwhelming. has a wealth of information, videos, diets, and workout plans for free.

Student life:

Club and Intramural Sports are a great way to stay active and meet new people. By participating in either a club or intramural sport, you’ll get some extra exercise in and you’ll also make a lot of new friends. Make friends, stay fit, and have fun!

Alcohol Consumption:

Okay, so we know that everyone in college is going to party, and probably more than they should. The goal here is to limit alcohol consumption to once, maybe twice, a week. Alcohol is very high in calories and very low in nutritional value. Also avoid binge drinking, as this can lead to excessive weight gain. On average a beer has about 150 calories. Let’s say over the week you drink 3 beers per day. 3 beers per day for 7 days equals 3150 calories in one week. That being said, 3500 calories is the equivalent to one pound of fat. Moral of the story, avoid alcohol whenever possible and don’t binge. To check out how many calories your drink of choice is adding to your diet click here.

    Quick Guide

  • 2-3 meals per day
  • No snacking
  • Exercise 3 times per week
  • Join a club/intramural sport
  • Limit alcohol & don’t binge drink

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