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College is an exciting time — many young Americans get their first taste of freedom and independence — but for some, it also means gaining weight.

As a result of unlimited access to food and a lack of parental guidance, some college undergrads eat and party themselves into what is commonly known as the “Freshmen 15” — 15 pounds of added weight that could prove troublesome to lose and lead to other health issues later on in life.

During this week’s edition of NewsOne Now’s Fit!Live!Win!, celebrity fitness trainer Deanna Jefferson explained how college students can avoid the dreaded “Freshmen 15” through a few tweaks to their diets.

Jefferson offered up her acronym, EMS (Eat Move, Sleep), which details how to keep those pounds off.

E – Eat

Do: Eat a balanced meal

  • 1/4 protein
  • 1/2 veggies/fruits
  • 1/4 starch


  • Eat fried foods
  • Drink alcohol

M – Move

  • Walk/bike to class
  • Join an intramural sport
  • Exercise at least 3 times a week

S – Sleep

Do: Sleep 7 – 8 hours each night


  • Pull all-nighters
  • Drink energy drinks/pills

Watch Roland Martin, celebrity fitness trainer Deanna Jefferson, and the NewsOne Now panel discuss how to avoid the Freshmen 15 in the video clip above.

For more information about Deanna Jefferson and her fitness tips, visit

TV One’s NewsOne Now has moved to 7 A.M. ET, be sure to watch “NewsOne Now” with Roland Martin, in its new time slot on TV One.

Subscribe to the “NewsOne Now” Audio Podcast on iTunes.


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Fit!Live!Win! How To Avoid The Freshmen 15  was originally published on