The freshman 15 is a reference to the weight that is commonly gained during an individual’s first year in college. There can be several influencing factors that cause unwanted weight gain and this is a short guide to sidestep unhealthy habits. This is absolutely not about body shaming; it’s about promoting healthy choices.

The cafeteria offers several delicious options of food. Unfortunately, many of these options are far from healthy. Pizza, burgers and grilled cheese sandwiches are ever-ready to be tossed onto a plate and enjoyed. Desserts come in many forms: cookies, cake, ice cream, etc.

All of those options are fine in limited moderation, but any registered dietician would state it’s unhealthy to consume them daily or in high quantities. Yet, they are there for the taking; all you can eat yummy-for-your-tummy delights.

The cafeteria also offers a fully stocked salad bar, healthy main course options and even vegetarian cuisine. As awesome as pizza and ice cream taste, the healthier options are a better idea aside from the occasional cheat meal.

Perhaps just as much a detriment to waistlines as the desert section is late-night studying. This is a two-fold foe to healthy living. The first problem is that staying up late to prep for an exam is almost always accompanied by snacking, and snacks are hardly ever the healthy variety.

The second, and maybe bigger, problem with late-night study sessions is the physiological impact. Sleep deprivation severely impairs metabolic function, meaning that no matter what an individual eats, the calories aren’t burned off very quickly. When calorie expenditure is not at least equal to calorie consumption, the number on the scale gets bigger.

Stress does the same thing to the metabolism as sleep deprivation. Since college and stress are nearly synonymous, managing stress is easier than avoiding it.

Healthy solutions to stress can come in the form of positive social interactions and taking the occasional breather. One of the best methods, however, is exercise. Exercise triggers the opposite physiological changes caused by stress. On top of that, exercise increases calorie consumption, which aids in maintaining a healthy weight.

If you want to avoid the freshman 15, eat right, exercise, make friends and get enough sleep. Making healthy choices every day will help start college life off on the right foot.