{"id":4158,"date":"2024-01-09T14:07:48","date_gmt":"2024-01-09T19:07:48","guid":{"rendered":"https:\/\/umedoc.com\/?p=4158"},"modified":"2024-01-09T14:07:50","modified_gmt":"2024-01-09T19:07:50","slug":"how-to-prevent-the-freshman-15","status":"publish","type":"post","link":"https:\/\/umedoc.com\/es\/how-to-prevent-the-freshman-15\/","title":{"rendered":"How to Prevent the Freshman 15"},"content":{"rendered":"<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" data-id=\"4159\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237-1200x800.jpeg\" alt=\"\" class=\"wp-image-4159 lazyload\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237-1200x800.jpeg 1200w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237-320x213.jpeg 320w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237-768x512.jpeg 768w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237-18x12.jpeg 18w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_480112237.jpeg 1499w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/800;\" \/><\/figure>\n<\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p style=\"font-size:27px\"><br><strong><strong>What is freshman 15?<\/strong><\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">College is an exciting time and a huge lifestyle change. There is so much freedom now that no parents are around and class schedules are much more flexible. This also means learning to take care of yourself. \u201cFreshman 15\u201d is a common term to describe the weight gain students experience in the first year of college. The 15 means 15 pounds, although it may not be exact.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Students experience such a dramatic weight gain for many reasons during this time. Many dining halls have an all-you-can-eat format that allows students to keep eating, so portion control can be difficult. Healthier food options are more scarce at social gatherings or eating out. Students may also find themselves eating later at night or stress-eating, which can also lead to weight gain. Increased alcohol intake, decreased sleep and a sedentary lifestyle are also trends in freshmen.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"620\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_158272781.jpeg\" alt=\"\" class=\"wp-image-4160 lazyload\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_158272781.jpeg 1024w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_158272781-320x194.jpeg 320w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_158272781-768x465.jpeg 768w, https:\/\/umedoc.com\/wp-content\/uploads\/2024\/01\/AdobeStock_158272781-18x12.jpeg 18w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/620;\" \/><figcaption class=\"wp-element-caption\">Dieting before and after concept. Young fat man becoming slim guy. Diet choice right nutrition healthy lifestyle concept<\/figcaption><\/figure>\n\n\n\n<p class=\"has-medium-font-size\"><\/p>\n\n\n\n<script async=\"\" src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9342944334127739\" crossorigin=\"anonymous\"><\/script>\n<ins class=\"adsbygoogle\" style=\"display:block; text-align:center;\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\" data-ad-client=\"ca-pub-9342944334127739\" data-ad-slot=\"9438483114\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<p style=\"font-size:27px\"><strong><strong><strong>How to prevent Freshman 15<\/strong><\/strong><\/strong>?<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Preventing weight gain during the first year of college and throughout college is fundamentally the same as prevention in other groups of people. It is important to stay active whether starting to go to the gym, taking more walks or stairs or even joining a sports club. Incorporate short and light intensity changes to begin with. Over time and after building endurance, the intensity of these activities can be increased.&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Diet is equally as important. Develop a sustainable, healthy diet that meets all your body\u2019s nutritional needs. Unhealthy or \u201cjunk\u201d food is still acceptable in moderation. Starting an unstainable diet will only last the short term and cause you to return to your old habits. General diet tips include making healthier choices, drinking water, portion control, eating breakfast in the morning and not skipping meals.&nbsp; Healthier foods are those that are non-fried and non-sugar. The Mediterranean diet is proven for weight loss and a healthier life. See below for a diagram of Mediterranenan healthy food choices.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Lastly, sleep is also very important. Not sleeping enough is detrimental not only to your weight but also to your overall health. People who sleep less are prone to consume more calories. They may feel fatigued and moody throughout the day. General tips for sleep hygiene include not consuming caffeine late in the day, avoiding naps, sticking to a routine, and turning off electronics before sleep.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Summary:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\"><strong>Definition:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Freshman 15 is the term for the weight gain many students experience in their first college year, typically around 15 pounds.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Contributing Factors:<\/strong>\n<ul class=\"wp-block-list\">\n<li>All-you-can-eat dining, limited healthy options, late-night eating, stress, increased alcohol, lack of sleep, and sedentary lifestyle contribute to weight gain.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Stay Active:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Incorporate activities gradually\u2014gym, walks, stairs, or sports clubs.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Healthy Diet:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Develop a sustainable, nutritious diet with moderation, emphasizing healthier choices and portion control.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Mediterranean Diet:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Opt for non-fried, non-sugar foods\u2014Mediterranean diet supports weight loss and overall health.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Prioritize Sleep:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Adequate sleep is crucial; lack of sleep may lead to increased calorie intake, fatigue, and moodiness.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Resources:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Additional insights and tips available from <a href=\"https:\/\/www.bswhealth.com\/blog\/15-ways-to-fend-off-the-freshman-15\">BSW Health<\/a> and <a href=\"https:\/\/www.healthline.com\/nutrition\/freshman-15\">Healthline<\/a>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"400\" height=\"394\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2020\/06\/Jim1-e1593109749582.png\" alt=\"\" class=\"wp-image-821 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 400px; --smush-placeholder-aspect-ratio: 400\/394;\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<h5 class=\"wp-block-heading\" id=\"block-1e1e6687-cc66-4cd2-b33c-c7fb406c52e2\"><strong>This article reviewed by Dr. Jim Liu, MD and Ms. Deb Dooley<\/strong>, APRN.<\/h5>\n\n\n\n<p id=\"block-7f77556d-9f3b-429c-a2ab-51fa8a480471\">There\u2019s nothing more important than our good health \u2013 that\u2019s our principal capital asset.<\/p>\n\n\n\n<p id=\"block-04d0f33a-53ef-46de-bb65-cc7d9af43bdf\"><strong><em>#medical #telehealth <\/em><\/strong><strong><em>#umedoc<\/em><\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1015\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2020\/06\/Deb1-1024x1015.png\" alt=\"\" class=\"wp-image-817 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1015;\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/prime.umedoc.com\/auth\/patient-sign-in\"><img decoding=\"async\" width=\"300\" height=\"156\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2022\/02\/blog-post-button.png\" alt=\"\" class=\"wp-image-2529 lazyload\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2022\/02\/blog-post-button.png 300w, https:\/\/umedoc.com\/wp-content\/uploads\/2022\/02\/blog-post-button-16x8.png 16w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 300px; --smush-placeholder-aspect-ratio: 300\/156;\" \/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">Recent Post<\/h4>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"recent-posts\">            <div class=\"recentpost\">\n                <div class=\"thumb\">\n                    <img decoding=\"async\" width=\"320\" height=\"320\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-320x320.jpg\" class=\"attachment-medium size-medium wp-post-image lazyload\" alt=\"Building Exercise Consistency for Effective Weight Loss\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-320x320.jpg 320w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-160x160.jpg 160w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-768x768.jpg 768w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-12x12.jpg 12w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article-120x120.jpg 120w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/8f57e89b73-article.jpg 800w\" data-sizes=\"(max-width: 320px) 100vw, 320px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 320px; --smush-placeholder-aspect-ratio: 320\/320;\" \/>                <\/div>\n\t\t\t\t<h4><a href=\"https:\/\/umedoc.com\/es\/building-exercise-consistency-for-effective-weight-loss\/\">Building Exercise Consistency for Effective Weight Loss<\/a><\/h4>\n                <p> <i class=\"fa fa-calendar\"><\/i> abril 19, 2026<\/p>\n                <div class=\"clearfix\"><\/div>\n            <\/div>\n                        <div class=\"recentpost\">\n                <div class=\"thumb\">\n                    <img decoding=\"async\" width=\"320\" height=\"320\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-320x320.jpg\" class=\"attachment-medium size-medium wp-post-image lazyload\" alt=\"Track Daily Habits to Support Weight Loss Progress\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-320x320.jpg 320w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-160x160.jpg 160w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-768x768.jpg 768w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-12x12.jpg 12w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article-120x120.jpg 120w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/6bc9a31329-article.jpg 800w\" data-sizes=\"(max-width: 320px) 100vw, 320px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 320px; --smush-placeholder-aspect-ratio: 320\/320;\" \/>                <\/div>\n\t\t\t\t<h4><a href=\"https:\/\/umedoc.com\/es\/track-daily-habits-weight-loss-progress\/\">Track Daily Habits to Support Weight Loss Progress<\/a><\/h4>\n                <p> <i class=\"fa fa-calendar\"><\/i> abril 18, 2026<\/p>\n                <div class=\"clearfix\"><\/div>\n            <\/div>\n                        <div class=\"recentpost\">\n                <div class=\"thumb\">\n                    <img decoding=\"async\" width=\"320\" height=\"320\" data-src=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-320x320.jpg\" class=\"attachment-medium size-medium wp-post-image lazyload\" alt=\"How to Break a Weight Loss Plateau with Daily Habits\" data-srcset=\"https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-320x320.jpg 320w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-160x160.jpg 160w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-768x768.jpg 768w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-12x12.jpg 12w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article-120x120.jpg 120w, https:\/\/umedoc.com\/wp-content\/uploads\/2026\/04\/a56c21477f-article.jpg 800w\" data-sizes=\"(max-width: 320px) 100vw, 320px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 320px; --smush-placeholder-aspect-ratio: 320\/320;\" \/>                <\/div>\n\t\t\t\t<h4><a href=\"https:\/\/umedoc.com\/es\/break-weight-loss-plateau-daily-habits\/\">How to Break a Weight Loss Plateau with Daily Habits<\/a><\/h4>\n                <p> <i class=\"fa fa-calendar\"><\/i> abril 17, 2026<\/p>\n                <div class=\"clearfix\"><\/div>\n            <\/div>\n            <\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<script async=\"\" src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9342944334127739\" crossorigin=\"anonymous\"><\/script>\n<!-- Side Ads - In Blog Articles -->\n<ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-9342944334127739\" data-ad-slot=\"2793205797\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>What is freshman 15? College is an exciting time and a huge lifestyle change. There is so much freedom now [&hellip;]<\/p>","protected":false},"author":42,"featured_media":4159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"passster_activate_protection":false,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[624],"tags":[42,36,37,40,43,629,630,625,627,628,557,626],"class_list":["post-4158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-gain","tag-floridahospital","tag-healthcare","tag-healthcareworkers","tag-medicine","tag-telemedicine","tag-all-you-can-eat","tag-college-eating-risk","tag-freshman-15","tag-junk-food","tag-mediterranean-diet","tag-nutrition-advice","tag-weight-gain"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/posts\/4158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/comments?post=4158"}],"version-history":[{"count":0,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/posts\/4158\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/media\/4159"}],"wp:attachment":[{"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/media?parent=4158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/categories?post=4158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/umedoc.com\/es\/wp-json\/wp\/v2\/tags?post=4158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}