top 10 ways to fight the freshman 15

Top 10 ideas to help Fight the Freshman 15. Plus a nourishing & filling breakfast recipe ready in under 3 minutes using a microwave

The dreaded freshman 15 is scary for a lot of incoming college freshman.

It’s also pretty real for some at the end of their first year.

While 5 pounds is more likely what freshmen gain their first year at college, it usually doesn’t stop there. Most sophomores {and juniors and seniors…} continue on with those bad habits that initially caused them the +5 lbs. in the first place.

Prevent the “freshman 15” with these tips to help you Fight the Freshman 15!

1. Walk to class!

   • Unless it’s pouring rain or it’s snowing, walk to class.
   • You really should try to walk to at least one class per day. Also, take the stairs at least once a day. Those elevators are kinda scary anyway, right?

2. Take advantage of the healthy options in the cafeteria, dorm or sorority house.

   • It’s pretty common to have salad bars, sandwich stations, and healthy snack options available.
   • Some places even have icons or some indicator that a specific item is healthier. Look for those at your school.
   • General rule of thumb: fill your plate with mostly veggies and some lean protein. Then add a smaller amount of carbohydrates {preferably whole grains, low-fat dairy, and/or fruit}

3. Focus on getting in your veggies & fruit everyday.

   • Try to eat a vegetable or fruit at each and every meal and snack
   • Have at least one meal a day focused on vegetables. Fill at least half your plate with veggies, then add some lean protein and whole grains.
   • No, spinach artichoke dip doesn’t count {unless you make this healthier version of the dip}

4. Keep healthy options in your room.

   • Learn some easy meals to make with a few ingredients you can keep in your dorm room.
   • Keep healthy snacks in your bag to eat in between meals.

5. Eat breakfast!

   • Try not to skip breakfast.
   • See below for a quick breakfast recipe, and see here for 10 quick breakfast ideas.

6. Pick one or two meals per week to have your “vice” or splurge.

   • I’m going to repeat that: one or two meals. Not days. Just meals.
   • Be it Sunday morning at Waffle House or Friday night chili cheese fries from Quick Grill, just pick two meals each week & enjoy them.

7. Get enough sleep.

   • This is huge! When you don’t get enough sleep, A) you’re tired and will often eat more to increase your energy and B) your body produces hormones that can make you hungry and eat more.
   • Try to get at least 7 hours each night.

8. Exercise at least 3 days week

   • This doesn’t count walking to class
   • Try to fit in at least 30 minutes of exercise 3 days a week.
   • Get a trainer with a friend. The cost of a trainer at a college rec center is usually pretty inexpensive, and you can make it even more so by splitting it with a friend. Plus, it makes it a lot more fun when you’re working out with your friend.
   • Go on a walk with a friend instead of sitting in front of the TV snacking. Just be active!

9. Don’t make unhealthy choices just because you can or just because someone else is.

   • Feel free to exercise your right to choose and make the choice to eat healthy.
   • Yes, you are now capable of making any food choice you want. Your mom isn’t telling you that “no you cannot have ice cream & cookies for dinner” or “stop eating all the chips.”
   • But {and this is a big but} you don’t have to eat unhealthy just because you can.
     • You don’t have to go to every single fast food place in the city just because you can. I promise most will still be there tomorrow or next week or probably even after you’ve graduated.
     • If you’re bored and your friends go get frozen yogurt, you can fill your cup to the top & sprinkle candy on top…
       or you can make a better choice and order the smallest size possible or only fill your cup with a small amount {1/2 cup} and add just a few toppings that you absolutely love.
     • Oh and just because you can use your Dining Dollars or whatever form of “free” money {included in your tuition} for food you have doesn’t mean you have to.
   • On another note, if you are strapped for cash and think the only way to eat is to pick unhealthy items, here is a list of 30 healthy foods under $2.50!

10. And last but certainly not least, don’t drink your calories!

    • Stick with water. Or try some flavored waters without added sugar or artificial sweeteners. Unsweetened teas are good options. Limit 100% fruit juice to less than 8 ounces each day.
      • Try this flavored water to help decrease bloating & liven up your water. Or try this antioxidant tea with green & white tea; it might even help boost your immune system and ward off those pesky colds you get from your dorm room.
    • Skip the sugar-sweetened beverages {including soft drinks, tonic water, vitamin waters, energy drinks, fruit punch, coffee drinks, etc.}
    • If you are of age, don’t drink a million beers every time you go out. Drink alcohol in moderation. Don’t binge. Try to drink a water in between each alcoholic beverage, which will also fight any hangovers you might get.

**This isn’t just for freshman. If you’re in college {or even out of college}, it’s a good idea to try to incorporate these things in your daily life too!**

To help you incorporate suggestions 3, 4, & 5 in one, here is a breakfast recipe with veggies that you can make in a microwave.

As long as you keep some eggs, fresh or frozen veggies, and cheese {optional} & salsa, you can make this in your dorm room. {Don’t all dorm rooms have microwaves?}

Even if you live in a real house, have a real job, and maybe even a family, this is a great quick breakfast idea. I make this all the time. Feel free to change things up by using different veggies and/or using different cheese.

Breakfast in under 3 minutes coming right up!

Quick and Easy Eggs

A nourishing & filling breakfast recipe ready in under 3 minutes using a microwave

Print Rate

Prep Time: 3 minutes

Cook Time: 2 minutes

Total Time: 5 minutes

Servings: 1

Author: Meme

Ingredients

• 1 cup spinach chopped {or other vegetable}
• 1 large egg
• pinch salt or seasoning
• 1 TBSP cheese optional
• 2 -4 TBSP salsa

Instructions

• Put the spinach in a medium sized microwave-safe bowl or large mug, and microwave for 35 seconds. Stir.
• Add the eggs to the bowl, and stir in with the spinach. Microwave for 35 seconds. Stir.
• Microwave another 25 to 35 seconds or until your egg is done. Immediately sprinkle with cheese, if using, and top with salsa.

Notes

*Once you are finished, be sure to fill the bowl with warm water, so clean-up is easier.

Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

Have a great weekend!