Can you avoid the freshman fifteen? (U.S. Marine Corps, Wikimedia Commons)

Ahh. The ominous freshman 15. As it turns out, scientists have found that freshman only pack on an average of about two and a half pounds. However, a gradual trend in weight gain can be observed throughout the college years, fostering the development of poor eating habits that can spell serious trouble down the road in life.

With all the freedom that comes with college (including 3 A.M. TroGro runs), it may seem impossible to keep the extra weight off. But fear not, fellow Trojans! Here are some great tips on how to be proactive in leading a healthy lifestyle and beating the freshman 15. Fight on!

1. Practice portion control in the dining halls 

The dining halls can be your best friend or your worst enemy. Take advantage of the healthy options that USC dining halls have to offer—such as the awesome salad bars or fresh fruits and veggies. When indulging in that EVK ice cream cone or slice of pepperoni pizza, make sure you practice portion control. Eat slowly, so your body can recognize when it’s full. And always ask yourself, “do I really need to go back for seconds?” Remember, everything in moderation!

2. Go to the gym 

This may seem like a no brainer, but make time in your schedule to head over to the Lyon Center and get that heart rate up! It may seem easy now, but once classes become more demanding, you may find it difficult to block out some gym time. Be sure to take the time to get 30 minutes of exercise, even if it’s every other day. It’ll help you stay in shape and lower your stress levels!

3. Watch what you drink 

The average can of beer is 153 calories, a glass of wine is 125 calories and a shot of hard liquor is around 100 calories. Add in mixers such a sodas, juices or sugary additives, and the calorie count becomes even higher! Binge drinking 1,000 calories is just like scarfing down two Big Macs. So watch how much you alcohol you consume (it’s not good for you anyway!) 

4. Avoid Emotional Overeating 

College can be a whirlwind of emotions. If you’re the kind of person who eats their feelings, you may find that the stresses of classes, making new friends, and being away from home may start to take a toll on your body. If you ever feel under the weather, try going for a brisk walk just to clear your mind. The fresh air will do wonders for your brain (and legs), and you’ll lose the urge to eat that Chipotle burrito with chicken, cheese and extra guacamole for dinner.

5. Don’t skip meals 

It may be hard to drag yourself to the dining hall to grab some grub before that 8am class, but try your best not to skip meals, especially breakfast (after all, it really is the most important meal of the day)! When you go for long periods of time without eating, your metabolism slows down and you’re more likely to overeat at your next meal. Instead of three big meals, take advantage of the unlimited swipes to the dining hall and eat four to give smaller meals over the course of the day. This will keep your metabolism sky high so you can burn calories without even lifting a finger!

6. Find a motivator

 Ever wonder how your roommate wakes up at 7 A.M. to go for a run before class? Stop questioning and start using them as inspiration! If you make going to the gym a social event, you’re more likely to enjoy working out. Get a couple of friends together for a group run around campus, go to a yoga class or maybe get a floor basketball game going on the courts! 

7. Drink plenty of water

Aside from keeping you cool, water also helps you feel full. Try drinking a glass before or during each meal. It will help you control your portions by making you feel fuller. It’s also a much better alternative to high calorie, sugar packed drinks like sodas.

8. Sleep!

This is an important one! Sometimes, you may find it hard to get your recommended seven to nine hours of shuteye. In pulling that all nighter for your big midterm tomorrow, you may find your hand hitting the bottom of that jumbo-sized potato chip bag. Sure, they taste great, but they’re high in saturated fat and calories. Help your late night study sessions by stocking your room and mini fridge with sensible healthy snacks, such as something with a high protein content. Protein digests more slowly, giving you energy and helping you concentrate! 

9. Be adventurous

Los Angeles is an amazing city, so be sure to go out and explore it! Take a hike up the Hollywood Sign and enjoy the magnificent view. Or maybe just walk around Venice Beach. With endless possibilities, who said that staying active would be boring?

10. Take a gym class for credit 

Yes, these classes do exist! Browse the course catalogue under the department code of PHED (physical education) and choose a course such as weightlifting, yoga, basketball, tennis, swimming and much more! All classes are one to two units, so they’re easy to fit into any class schedule!

11. Walk to class

Believe it or not, walking expends more calories than biking. When you bike, your weight becomes unimportant, so the natural resistance that your body offers becomes less. Biking casually on level ground only burns about 20-25 calories per mile, where as walking burns up to 80 plus. So if you have the extra few minutes, leave the bike at home and just walk to class. You can avoid trouble swerving to avoid pedestrians and getting yelled at by DPS in the campus center! 

12. Stock up on healthy snacks

Out of sight, out of mind. The next time you run to Fresh&Easy to pick up some groceries, avoid empty calorie snacks like cookies, chips, and pastries. Even though it may take all the willpower to resist buying these sweet treats, you’ll thank yourself later.  Now when you get hungry in your room, you can reach for some air popped chips or some fruit. 

13. Join a club or intramural sport

Play a sport in high school? You don’t have to be a varsity athlete to be on a team. USC offers tons of club sports – lacrosse, soccer, triathlon, boxing – if you can think of it, we probably have it. Club sports are a great way to stay active and meet new friends! 

14. Laugh! 

Sometimes college is stressful—we get it. So don’t forget to laugh sometimes! Laughing increases your heart rate and calorie expenditure, so burn an extra few calories throughout the day. It may seem insignificant, but laughing just 15 minutes a day can burn an extra 10-40 calories. That’s an extra one to four pounds a year! Laughter really is the best medicine, no? 

15. Cheat a little bit

It may seem counterintuitive, but yes – cheat a little bit! Don’t deprive yourself of the foods you love. Go for that chocolate cake. Enjoy that movie theater butter popcorn. Being healthy isn’t about punishing yourself, it’s about changing your lifestyle so that you can be a happier, better you! 

Reach Contributor Nicolette Canale here.