Freedom of choice, adjusting to a new environment, a new set of friends, social responsibilities and expectations are many of the situations in which new college students find themselves.
The “Freshman”, as new college students are known, have been found to gain up to a whopping 15 pounds during their first semester (or year) at college. Of course not all students will gain this much weight – some only around 5 pounds while still others actually lose weight. It really depends on a number of factors, including coping mechanisms, how they deal with change and pressure, to name but a few.
Most times the freshmen are totally unaware of how food and alcohol intake affects the body and suddenly, after a few months, realize their clothes are not fitting properly anymore.
A closer look at some of the causes…
Too much choice in the cafeteria
Many students find it a novelty to be confronted with the freedom to eat whenever and whatever they like. There is so much variety and copious amounts of food. The more choice there is, the more people will eat – the novelty of trying out whatever is on offer! New students disregard portion sizes and graze rather than have regular balanced meals.
Consuming excessive amounts of alcohol
Students are well-known for their increased alcohol intake. While they drink (already consuming high levels of calories!), they snack on high calorie foods.
The nearest they get to having salads with their drinks, as someone pointed out, is the celery stick in their Bloody Mary!
Having unhealthy snacks too close at hand
It is not unheard of for freshmen to have open boxes of chocolates, chips, cereal, pretzels, etc at their desks – in easy reach while studying.
Eating late at night
Grabbing a bite at odd times, rather than sticking to regular meals, is a well-known fact amongst students. It is also the night hours that pose a threat – studying late, getting hungry, snacking. Some students order Pizza in the middle of the night. It is a new world out there – freedom to do what you like … or is it?
Stress
It should come as no surprise that stress can play a major role as contributing to “Freshman 15”! The first year at college and university can be unbelievably stressful and it is a known fact that some people deal with stress by eating. No surprise then that weight is gained!
Lack of Exercise
Strange as it may seem, college students don’t necessarily do enough exercise. One student, who gained 20 pounds in his freshman year, blamed his weight gain on being away from his home, indulging in the cafeteria food and not working out as he had done in high school where he had been a wrestler.
How to avoid Freshman 15
In actual fact, avoiding Freshman 15 is very straight forward providing one is armed and ready to meet the challenges:
Stay Active
Ensure you maintain or start a regular exercise program as this will help burn up calories and fat and help tone muscles.
Eat Regularly
Don’t skip meals, especially breakfast
Try to avoid unhealthy cafeteria food options
Avoid items such as sweets, fried foods, donuts and chips.
Avoid drinking alcohol in excessive amounts
Alcoholic drinks contain large amounts of calories and weight will be gained!
Avoid late-night eating
With no physical activity to aid the break down of foods, weight gain is inevitable. So, try not to eat for at least 2 hours before bedtime.
Avoid keeping unhealthy snacks in your room
Rather than having chips, chocolate and other unhealthy snacks in your room, try to ensure you have healthy options available, eg. Pretzels, fruit, low fat popcorn and yogurt, carrots, etc.
Avoid emotional eating
Try to find alternative ways of dealing with stress, eg relaxation techniques, talk to a friend (social support) and exercise. Exercise can help you get rid of steam and get your “feel-good” endorphins active.
There is really no need to fear the “freshman 15” providing you try to follow some basic guidelines. This should help you to cope with college life and maintain a healthy lifestyle.
You’ve noticed those extra pounds creeping on slowly but surely. You’ve been putting off doing something about the weight for many of reasons: lack of time, lack of motivation, etc., etc. Now, you’re find that you are ready to make a change and lose some weight by starting a weight loss program.
Before you choose a program or begin your own there are some steps you need to take. By taking these steps now, you are way more likely to complete a weight loss program and see real results. Here’s what you need to do to get started.
Check Up
Make an appointment to see your doctor or primary health care provider. He or she can help you address any limitations or health conditions you have so that you can lose weight healthfully. Your doctor is also a great resource for information on dieting and lifestyle changes. Ask about how exercise will affect your decision to start a weight loss program.
Make a Commitment to a Healthier You
The journey to weight loss is filled with obstacles. It’s important to make a true commitment to your goal before you begin. Then, when times get hard, you can return your focus to your original plan. You have to be prepared to change your habits. Making a conscious commitment means you are ready.
Cutting Calories Works
As your doctor will tell you, your caloric intake must be reduced to shed pounds. The best way to do this is to eat fewer calories and to burn calories through exercise. A pound of fat is made up of 3,500 calories. To safely lose a pound or two a week, you must burn an additional 500 to 1,000 calories a day.
Cutting calories takes discipline and proper food choices. Try to eat more fruits, vegetables and whole grains. This will give you a variety of foods with fewer calories.
Don’t cut back too much though. If you don’t consume enough calories you will slow your metabolism down and create problems. It is best to consume proper amount of food per day and exercise to burn off the excess calories, thus losing weight.
Your doctor may suggest you consult a dietician or a nutritionist. Ask him or her for a referral.
Exercise for Maximum Results
Check with your doctor on any physical limitations you have with exercise. Once you know your limits and have a clean bill of health, it’s a good idea to talk with a professional trainer to develop an exercise program. You can find trainers through your gym or other local fitness facility. They will work with you on setting realistic goals. Your trainer will also show you how to use equipment and how to do exercises correctly.
Write It Down
A food and/or exercise journal is a tool often recommended when you start a weight loss program. This tool can help you track patterns in your eating and help you find ways to make healthier choices. You can also track your progress toward your fitness goals.
Be Smart about Commercial Programs
If you want to participate in a commercial weight loss program, you need to shop carefully and ask good questions. Know what you are getting before you sign up for a plan or consultations.
How to Spot a Quality Weight Loss Program
Here are some things to look for when you are reviewing a commercial weight loss program:
• How much time will you spend working on the program?
• What is your expected daily calorie intake?
• Are there any foods or food groups eliminated?
• Will I get to choose a variety of foods?
• Does the program include an exercise plan?
• Does the food plan change during different phases of the program?
A Few Words of Caution Be aware of weight loss plans that restrict calories too much. Women should not consume less than 1,200 calories per day. Men should consume at least 1,400 calories per day.
Be aware of programs that require lots of food restrictions. A good weight loss program will offer a variety of nutritionally-sound foods.
Be aware of programs that promote weight loss without exercise. Sensible programs should encourage moderate exercise as part of the package.
“Lose 3 times more fat than dieting or exercise alone”
Have you seen a headline like this or similar perhaps? Like the rest of us you’ve probably thought it is just another gimmick to get people to buy a particular product.
So what is 7-Keto anyway?
Also known as 3-acetyl-7-oxo-dehydroepiandrosterone, 7-Keto is a natural substance produced by our body. As we grow older, our bodies produce less and this causes the metabolism to slow down. 7-Keto, as it is also known, is made from plant sources and helps to replace what the body losesover time.This increases the metabolism and enables one to start losing weight again.
How can claims like this be made?
Although relatively new, the ingredient 7 Keto has been granted 5 US patents and is the only ingredient in the US that allows the company to make the claim that one can “lose 3 times more fat than dieting or exercise alone”. In addition, it appears to be the only product that has been clinically proven to increase the Resting Metabolic Rate while dieting.
Has this product been well researched?
Research has been done. All participants in a double-blind study had to exercise for 45 minutes three times per week and have the exact same calorie intake daily. The dosage of 7-Keto given during the trial was 100mg. Each participant either had the 7-Keto or a placebo twice daily.After 8 weeks, the outcome was that those participants on 7-Keto had lost considerably more weight than those using the placebo.
How much 7-Keto does one need to use to be successful?
Although companies marketing the product tend to suggest 25-50 mg per day, recent studies have indicated that using 200mg per day (that is, taking 100mg twice daily) works more effectively.
How can I avoid purchasing a counterfeit product?
It is true that there are some counterfeit products on the market. However, 7-Keto is a patented product and therefore has a US patent number on the label.If it doesn’t have the following number, it could very likely be a counterfeit product. The number is: 5,296,481 (for weight loss).Check before you buy!
The key features of 7-Keto
It does not contain stimulants and yet speeds up weight loss
It replaces the body’s natural 7-Ketos which diminish as one gets older
At least 80-90% of weight loss comes from loss of actual fat.
7-Keto has been awarded a US patent for weight loss
It is a safe product. Always ensure you use it as directed.
7-Keto can work for you
Yes, it is possible for you to lose 3 times more weight than dieting and exercise on its own.
Because it doesn’t contain stimulants, it can be used day and night with out getting the jitters or keeping you awake!
It can be used with confidence because of on-going scientific studies being done. At least 5 independent studies have already been done and the results are available.
All the ingredients are natural.
Are there any risks?
Possibly the greatest risk there is, is being overweight or obese in itself. We all know this can lead to developings erious health problems including diabetes, blood pressure and heart problems. Visceral fat (known as invisible fat!) is the type of fat that surrounds the internal organs and poses a great health risk.
A word of caution
When starting any new diet plan, medication or supplement, it is always important to consult your regular doctor or healthcare professional. They know you and your medical history and will be able to support you through your weight loss program.
What are you waiting (or is it weighting?) for?
There is probably no one reading this that doesn’t want to get rid of fat that really does nothing for our looks and frustrates us because we cannot get into those nice attractive clothes.7-Keto, it would appear, might be just the thing that will help you get rid of the unsightly fat much faster!
Author and Obesity Activist Julia Havey has been aging a McDonalds cheeseburger for 4 years. Find out what happens to this old burger. Fast food cheeseburgers age better than most humans.
The French Fries still look fresh and vibrant. Sarah, Diet.com Host, also guest stars.
The About.com Diet website has many weight loss related articles ranging from diet tips to great low fat recipes. It is full of fantastic diet information.
Have you often wished you could control your appetite and have more energy? Well just maybe there is something that might help you in both these areas. Often compared with Hoodia Gordonii, Caralluma Fimbriata with its natural appetite suppressant properties might just be what you are looking for!
What is Caralluma Fimbriata? As a means of controlling hunger, Caralluma Fimbriata, an herbal extract, is an edible succulent plant which has been used for centuries in India. Although forming a regular part of many Indian people’s diets, it is particularly popular with tribesmen who use it to ward off hunger when setting off on long journeys.
Is Caralluma Fimbriata safe? Yes, Caralluma Fimbriata is safe to use. It is marketed as the “safe herbal alternative” to prescription anti-obesity medications.
Interestingly it is known as “famine food, appetite suppressant and thirst quencher” in India where it is used as a vegetable. The way it appears to work is by blocking the activity of certain enzymes which prevent the formation of fat.
How will Caralluma Fimbriata help me lose weight?
It is a natural appetite suppressant
Energy levels are known to improve
It helps regulate blood glucose levels
What research has been done? Recent studies have been conducted and weight-loss of 5-10 lbs per month has been reported. Feedback from one of the patients who used Caralluma Fimbriata states the following:“I find that when I’m eating, I’m satisfied quicker; I don’t eat as much now and my energy levels have improved”
Research (double blind randomized study) shows that Slimaluma™, a patented extract of Caralluma Fimbriata, reduces hunger significantly. It was found that the group taking Slimaluma™ were around 20% less hungry, and lost approximately 72% more weight, than those not using Caralluma Fimbriata.
How is Caralluma Fimbriata used? Obtainable in capsule form, it recommended to be taken an hour before lunch and an hour before dinner.
How does Caralluma Fimbriata compare with Hoodia Gordonii? Research findings by Dr Goldthorbe indicate that Caralluma Fimbriata has extra benefits: “Not only giving you the feeling that you are ‘full’ (the appetite suppressant component), it also gives you a sense of energy”.
In addition, Caralluma Fimbriata also:
helps break down stored fat cells, particularly in those areas where cellulite tends to accumulate
reduces the actual production of new fat cells
Does Caralluma Fimbriata have any side effects? Although the herb itself could cause a little bloating and acidity in some people, generally, Caralluma Fimbriata has no side effects.
A balanced approach – not a magic formula Caralluma Fimbriata should not be branded as a magic formula.To be successful, all weight loss programs need to include lifestyle changes and should include the following:
Having a well-balanced diet
Improving eating habits such as having smaller food portions, increasing water intake, not multi-tasking while eating!
Reading food labels carefully re contents, eg sugar and fat content
Increasing levels of exercise and physical activity
What else should I know about Caralluma Fimbriata? Caralluma Fimbriata actually helps you bring appetite levels to normal. So, instead of having to go to the Gym to work off calories (due to over-indulging!), Caralluma Fimbriata will help will help burn off current fat levels, thus helping your weight loss efforts.
Caralluma Fimbriata in a nutshell In the West we tend to have an overabundance of food – usually cheap and all too accessible. The result of this (surprise, surprise!!) is an ever-increasing higher incidence of overweight and obesity, even in children, and the related health risks.
Consistently, Caralluma Fimbriata has shown high effectiveness, not only as far as decreasing the appetite (which helps get the weight down), but it also shows in weight loss!! This is particularly encouraging because when the scales start slowing down (and they do!) and you still see the inches coming off, this is incredibly encouraging. The fact that inch-loss occurs especially from the abdominal areas and waistline, is particularly good news!
These days we appear to be spoilt for choice when it comes to weight loss products on the market. But, how does one decide which is the best for you?
The very interesting fact about Fucoxanthin supplements is that they target abdominal fat. It is a well-known fact that abdominal fat is linked to heart disease and diabetes. Therefore, any product that can help reduce fat in that area is very positive and a giant step forward.
Many weight loss products on the market contain stimulants, for example, bitter orange, ephedra or caffeine. The advantage that Fucoxanthin has is that it doesn’t appear to be a stimulant.
What is Fucoxanthin? Fucoxanthin is a type of carotenoid. This is a source of vitamin A in the diet usually found in fruits and vegetables. Fucoxanthin is a natural compound which is also found in edible brown seaweed and has formed part of the Asian cuisine for a long time. Miso soup contains wakame, which is an example of such seaweed.
Interestingly, Fucoxanthin has been recognized as a dietary supplement which is very powerful and unique because it attacks the source of fat.
Can Fucoxanthin work for me?
The 4 main ways in which Fucoxanthin can help you lose weight fast include:
1) It boosts the metabolism
2) It targets abdominal fat
3) It enhances weight loss
4) It reduces the bad cholesterol
Boosting the Metabolism
An ingredient in Fucoxanthin is derived from marine algae which has a powerful heat-producing (thermogenic) effect. Because of this, it increases the metabolism. This in turn helps you burn off excess fat. A recent study revealed that participants using Fucoxanthin had a metabolic rate at least 18.2% higher than those participants who were on a diet alone. There were 140 overweight females participating in the study.
Abdominal Fat
At this stage it is not understood precisely how Fucoxanthin works, but it known that it tends to target UCP1, a specific protein which speeds up the rate at which abdominal fat is actually burned up. In doing this, it helps to increase the rate of metabolism. Abdominal fat tends to surround the vital organs and is linked with an increase in diabetes and heart disease.
Compared with those who were on a diet alone, those using Fucoxanthin lost about 11.8 pounds on average. Those on a diet only lost a mere 2.8 pounds.
Enhancing Weight loss
In the study referred to, those not using Fucoxanthin lost an average of 3 pounds whilst those using it, lost an average of 14.5 pounds of weight.
Reducing Bad cholesterol
We do not need to be reminded about cholesterol levels. A very positive outcome is that Fucoxanthin reduces bad cholesterol. This has got to be good news. How does it do this? Fucoxanthin appears to stimulate the production of DHA, one of the omega-3 fatty acids found in certain fish eg salmon. This in turn, helps reduce the risks that are generally associated with obesity.
No side effects!
On-going research is always being done but thus far there are no known side effects reported in humans.
Very importantly, Fucoxanthin does not stimulate the nervous system.
Just in case you were considering consuming large amounts of “wakame” or other seaweed types which are a source of Fucoxanthin, don’t try it! Why? Seaweed is rich in iodine and excessive intake of iodine could result in iodine poisoning. That would interfere with thyroid function and could lead to developing other health problems.
Availability of Fucoxanthin?
It is available in capsule form and is obtainable from some health food stores and online.
Freedom of choice, adjusting to a new environment, a new set of friends, social responsibilities and expectations are many of the situations in which new college students find themselves.
Have you often wished you could control your appetite and have more energy? Well just maybe there is something that might help you in both these areas. Often compared with Hoodia Gordonii, Caralluma Fimbriata with its natural appetite suppressant properties might just be what you are looking for!
Many weight loss products on the market contain stimulants, for example, bitter orange, ephedra or caffeine. The advantage that Fucoxanthin has is that it doesn’t appear to be a stimulant.