Expert tips on avoiding the “Freshman 15”

NEW HAVEN, Conn. (WTNH) — College students are now about a month into the first semester of the year, and as many freshman will tell you, the busy schedule and easy access to food can make it challenging to stay in healthy shape.

Joining us Sunday on Good Morning Connecticut, fitness and nutrition expert Lisa Lynn shares tips on battling off what’s commonly known as the “Freshman Fifteen”.

According to Lynn, college weight gain can be the beginning of continuous weight struggles that continue throughout a lifetime. This is a time of life where males and females, whether they go to college or not, can begin to gain weight at a rapid pace, unless you interrupt this weight gain cycle with new healthy habits.  Stress is a huge factor when it comes to college weight gain, Lynn said.

USA Today reported that 76% of female students and 33% of males say they eat when under stress. To make things worse, the female metabolism begins to decline between the ages of 17-19 years old, and continues throughout their lifetime making it easier for woman to gain weight and almost impossible to lose, according to Lynn.

Often times they have gained 10 pounds before they notice. This creates another issue: metabolic resistance due to the rapid increase in weight. This flips the weight gain switch on and can last a lifetime due to the metabolic changes that take place, Lynn said.

Below are three of Lynn’s strategies to avoiding the “Freshman Fifteen”:

  1. Boost energy and metabolism at breakfast with the right kind of smoothie! Not all smoothies are created equal.  In fact most smoothies you buy commercially cause RAPID weight gain because they are loaded with sugar as well as other not so nutritious ingredients such as soy or vegan sources, which stop weight loss and cause weight gain. Melt more fat by making your own smoothie.
    • What’s trending now is “THE DORM ROOM SMOOOTHIE” aka The Freshman fat Loss BOMB!
      • The recipe is as follows:
        • Simply mix the following ingredients together and drink:
        • 2 Scoops of a HIGH QUALITY –metabolic Boosting Whey like Lynfits Complete Protein
        • ½ Cup of water
        • Shake until it’s blended or you can leave it lumpy!
        • Then pour over 1 Cup Of Iced Coffee
  2. Pass on the campus diet and choose “Thermogenic” foods that flip the weight gain switch off and turn on the weight loss switch. Thermogenic foods are leafy green vegetables (all vegetables), white fish, salmon as well as turkey breast. These foods create a “Thermic affect” on your metabolism causing it to heat up so you burn more calories.   
  1. Snack leaner and keep it to 1 snack a day! Before you grab that protein bar or bag of chips from the vending machine stop and read the label.  Here is what you should look for:
    • Choose snacks that are under 150 calories.
    • Contains less than 5 grams of fat
    • Contain less than 25 carbs and have little or no sugar.

For more information you can visit, or go to, for additional tips and workout suggestions.

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