Few things are quite as stealthy as the Freshman 15 – that extra weight most students tend to put on during their first year in college. It sneaks up on you quickly, and without any warning. There you are, enjoying your first year of school with new friends and all the good times that go along with college life, when all of the sudden your scale hates you.

Credit: GreenColander

There are many different reasons for this weight gain among new college students. It can be the added stress that plagues many students these days, the lack of regular football or softball practice, or maybe it’s just the first time you actually had the option of ordering a pizza at 3 a.m. The bottom line is that if you’re not careful, it’ll sneak up on you too – and quickly.

Here are a few easy tips that can help you to fend off the Freshman 15, and best of all, they won’t hamper your social life or studies.

1. Enjoy smaller meals more frequently. This has really become a modern nutritional mantra, and with good reason — it really does work! Rather than the traditional three larger meals per day (or two even bigger ones if you skip breakfast), eat five smaller meals spaced roughly three hours apart. This will help to boost your metabolism, which is extremely important for those looking to lose weight or just prevent future gains. The higher frequency of meals will also keep you from feeling hungry and eventually overeating.
2. Remember that liquid calories count, too. This is particularly important for those of you over 21 who happen to enjoy the occasional cocktail from time to time. Few people realize how many calories they drink on a daily basis. Whether you’re talking about soda, juice, beer or vodka, they all have substantial calorie counts that can add up over the course of a day. Alcohol can be especially detrimental to your waistline, as you get little nutritional benefit out of the calories consumed. Moderation is key here, and if possible, try to cut back on liquid calories when low or no-calorie alternatives are available.
3. Practice basic portion control. Personally, I miss the dining hall just as much as anything else from college. Three times a day, this wonderful place had a wide variety of food for the picking, all requiring little or no work. The problem was that you were free to choose just how little – or how much – you ate. The amount you of food you can happily eat and the amount you actually need can vary greatly. To easily keep portions controlled, try using a smaller plate when enjoying self-service or buffet-style meals. When eating out, try immediately dividing your meal in half and having part wrapped up for later. Not only will you keep your calories down, but you just doubled the number of meals you get for the same price.
4. Stay active. Many college students were athletes of one kind or another in high school, and the added regular physical activity compensated for the occasional not-so-healthy meal. Take away regular practices and there’s nothing left to hide the bad habits. Rather than give up the sweets completely, try staying active during your downtime. In addition to walking to and from class every day, don’t be afraid to take a quick stroll during your study breaks. Most colleges and universities have top-notch exercise facilities available for student use as well. A couple days of extra activity can mean a world of difference.
5. Ditch the late night snack. Sure, everyone loves the occasional pizza, but it’s usually not a good idea after midnight.  Your metabolism slows down while you sleep. Given that fact, one usually can deduce that having a snack substantially high in fat and calories is not a good idea just before going to bed. Obviously not all snacks are that high in calories or fat, but chances are if you’re eating that late, then it’s probably not going to be anything healthy.   Try to skip these late night snacks if you’re worried about added calories. The reality is usually that you just don’t need them.