Beating the Freshman 15

Written by Michael Paetzold

Beatingrepparttar Freshman 15

It's a fairly accepted 'fact' among college age women that they will gain weight their first year away from home. It's so well accepted, in fact, that nearly anyone will know immediately what you mean when you refer torepparttar 141871 'Freshman 15'. The research doesn't quite bear it out, though. One study conducted 15 years ago found that incoming freshman did gain weight at higher rates than their peers who did not attend college, butrepparttar 141872 average weight gain forrepparttar 141873 stressful freshman year was 7 pounds, less than halfrepparttar 141874 mythical 15 pounds they'd been told to expect.

Even more encouraging is that a more recent study of college weight gain monitoredrepparttar 141875 weight and body fat of freshman women. More than halfrepparttar 141876 students put on weight, but for most it was less than five pounds. One third ofrepparttar 141877 students lost weight. Interestingly, those students who most worried about gaining weight believed that they had gained weight even whenrepparttar 141878 scales showed that they hadn't.

If you're concerned about gaining weight in that first year away from home, here are some concrete suggestions that can help you avoidrepparttar 141879 dreaded Freshman 15.

Adopt a Healthy Attitude Toward Food.

Researchers place part ofrepparttar 141880 blame forrepparttar 141881 Freshman 15 onrepparttar 141882 tendency to turn to food for comfort. In an unfamiliar setting, with new stresses and new worries, students may turn torepparttar 141883 familiar foods that make them feel good to help them get through. Train yourself to eat when hungry - and deal with stress through other means.


The corollary torepparttar 141884 statement above is thatrepparttar 141885 less you allow changes and worries to affect you,repparttar 141886 less stress you'll have to deal with. One ofrepparttar 141887 best ways to stress-proof your body is by eating a healthy diet. Regular exercise and making sure you get enough sleep play a big part, too. When you're body is well-nourished and well-rested, you'll find it much easier to deal with stress without resorting to major snacking.

Weight Loss Tips for a Swimsuit Body

Written by John Tiniakos

Weight Loss Tips for a Swimsuit Body

Spring is here and swimsuit weather is just aroundrepparttar corner. If you’re like many of us, you start panicking about allrepparttar 141808 weight you need to lose to fit into your favorite swimwear. Some need to lose 5 to 10 pounds of extra fat while others require 20 to 30 pounds, or more. Most of us know that to stay trim all year round would require an improvement in lifestyle. Easier said than done. “Yes but what do I do now?” you ask. Do you diet, exercise or both? Keep in mind that although weight loss through various diet methods may improve your appearance, it may not have a positive effect on your health. According to studies, repeated periods of weight loss followed by weight gain can be harmful to health. (1)

This is why it is very important to maintain a stable weight with proper eating and exercise habits year round. “Yes but I want to lose this weight now”, you say. Well, first of all you need to realize how you gained that extra weight. Unless you have a medical condition, you probably put it on by eating too much, not exercising enough or a combination of both. The bottom line is that you have been eating more calories than your body could burn over a period of time. This surplus of calories was stored in your body as fat.

What’srepparttar 141809 best way to tackle this problem? You could hitrepparttar 141810 gym for some cardiovascular training, or work out right at home. Exercises that use large muscle groups such as jogging, cycling or aerobics are best for achieving quick weight loss. These high impact exercises, however, are more efficient for rapid weight loss in younger people, for a couple of reasons (there are always some exceptions). Let me explain. These exercises could help melt away pounds in a short time period for someone who is 25 years of age for example.

Once you surpassrepparttar 141811 age of forty, for example, you have to rely more on diet to complement exercise, for quicker weight loss. This is because a person’s metabolism slows down with age. A forty five year old performingrepparttar 141812 same exercise would actually burn fewer calories than someone 20 years younger. Furthermore, a person over forty (there are exceptions) could not train at a high intensity level for long durations as could a twenty five year old.

It doesn’t mean, however, that older people shouldn’t use high intensity exercise methods. If your doctor gives yourepparttar 141813 green light, then by all means go for it.

Older individuals need to rely more on calorie restriction than younger individuals. That’s not to say that younger people need only to rely on exercise for weight loss. Exercise for them ranks higher onrepparttar 141814 weight loss efficiency scale. They could often get away without reducing their caloric intake during periods of exercise and still lose weight quite easily. The older generation, however, must rely on a combination of adequate exercise participation and proper diet.

Unless you are extremely over weight you should eat ten times your weight in calories to maintain a particular weight. In other words to maintain a body weight of 140 pounds you would have to eat 1400 calories daily.

So, where do you start? Let’s begin with diet. The first thing you have to do is to cut back on your daily food intake. Then you need to replacerepparttar 141815 bad foods withrepparttar 141816 good. Use good carbohydrates atrepparttar 141817 expense ofrepparttar 141818 bad. Good carbohydrates (carbs) are high in fiber and low in calorie contents. These include fruits, vegetables and whole grain products. Bad carbs are processed carbohydrates with most ofrepparttar 141819 essential fiber stripped away and often replaced with fat. These include white bread, products made with white flour, processed fruits and vegetables and products containing sugar such as cakes, candy bars, etc. These foods along with fried foods are high in calorie and fat content and should be avoided or extremely reduced. Although good carbs are wiser food choices they should still be used in moderation, because calories still do count.

Is a high protein, high fat type diet effective for fast weight loss? The Atkins diet, although very controversial has maintained popularity. This and other similar diets, likerepparttar 141820 Zone and South Beach diets can cause initial weight loss – especially in very obese people. This weight loss is really water loss. The same is also true of every calorie restricted diet - regardless if it’s high in fat, low in fat, high in carbohydrates or whatever. The point is that they are based on low calorie content. Remember that this is all about input and output.

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