Welcome new students, returning students and faculty to FMU. I would like to address a problem known as the dreaded “Freshman Ten” or twenty or thirty added pounds that is typically experienced during that first year of college life. This is, however, not limited to freshman.

Increased weight puts your health at risk for developing diabetes and heart disease.  A landmark study in the Diabetes Prevention Program with over 3,000 overweight subjects with pre-diabetes showed that losing an average of 14 pounds slashed their risk of type 2 diabetes by 58%. An updated analysis determined that the benefits of the weight loss remained for up to 10 years.

So how to prevent these dreaded pounds. First, eat breakfast. All the studies show eating a healthy breakfast speeds up metabolism. Second, avoid fast foods. Fast foods are high in saturated fats, high in calories and sodium. Third, exercise 30 minutes 5 or more days a week. Last, but so important, get enough rest. Recently research shows that losing sleep adds weight and increases cortisol levels.