Rabu, 03 April 2013

True or false-true freshman fifteen?

The serial number “15″ is the name for the weight gain often see students during their first year of college. At this time when the food has more “cred”, aka the credibility, campus dining halls and restaurants offer more options than years ago. Research indicates that the serial number “15″ is in fact and fallacy. Incoming college freshmen gain weight during the first year, but couldn’t add up to 15 kilos. Studies show that students typically see a gain of four to ten kilos during the first year of college. Four pounds may not seem like much, but the pounds add up over the years in college and beyond.

College is exciting, there are plenty of diversions, food options and students do not have to consider “Mother may I?” Freedom from parental control and their rules allows students to skip meals, eat sweets before or just dessert, pile on potatoes and indulging in alcoholic beverages when they would like. The experience of the College may also lead stressors-new challenges, new friends, adult decisions and sometimes loneliness, each of which can open the door to emotional eating.

To avoid creeping weight gain and help to remind people of healthy eating habits I’ve put together the following fifteen tactics to fight the “freshman 15″.

1. include a variety of foods in your diet—all things in moderation.

2. Choose nutrient-filled colored fruits and vegetables—pomegranates, red and yellow peppers, tomatoes, carrots, broccoli and more.

3. don’t skip breakfast. The high protein foods, like cheese, peanut butter, eggs and Canadian bacon you feel full to keep longer.

4. Choose low-density, fruits and vegetables like apples, oranges and other fruits with cucumber, celery and radishes. Low-density foods with fewer calories for a serving greater and you feel full to keep longer.

5. fill half plate with fruit and vegetables, a quarter with simply prepared fish or lean meat or vegetable proteins like beans, vegetables or tofu and the last quarter with whole grains such as rice, couscous or quinoa.

6. Choose broth-based soups over cream-soup–are lower in fat and calories and will help you feel full.

7. Avoid buffets all-you-can eat—this is an easy way to eat too.

8. Stay hydrated. Drink 8 glasses of water per day. Many times you think you be hungry, thirsty. And don’t forget that you don’t want to drink your calories!

9. Eat before you go to the party.

10. If you are of legal age, to have alcoholic beverages, drink plenty of water and don’t overindulge in alcohol. Beer and mixed drinks are high in calories.

11. include at least 30-45 minutes of exercise 3-4 times a week.

12. Avoid partying till late night pizza and snacks. Keep on hand healthy snacks like dried fruit or fresh, Greek style yogurt, low-fat cheese, low fat popcorn and nuts …

13. Snack wisely—-an ounce of nuts helps keep energy and are a good source of omega-3 fatty acids and antioxidants.

14. weigh-in on a regular scale; This will help keep the pounds add up unnoticed. Don’t forget to nix those baggy clothes.

15. Get a friend—by mating with a friend, you have a support system and you can encourage one another to fight the “freshman 15″.

Takeaway-combat “freshman 15″ helps focus the importance of lifestyle choices and healthy eating. Making the grade with wise decisions for healthy help helps to ensure positive outcomes for a lifetime.

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