Women's Health     Teen Health    

Tips for avoiding the fall 15…



It’s not just college freshman- adults are vulnerable to it as well!

Tips for avoiding the fall 15

If you have ever attended your freshman year at college or sent a child off to school, you are well acquainted with the term “freshman 15.” Those extra 15 pounds that creep on in the fall are not just the domain of co-eds. Adults are subject to it as well as colder climates bring us indoors and less body-conscious clothing has us dressing in layers. While weight gain should never come with judgment, losing weight is far more challenging than preventing it from occurring in the first place, with some mindful tips people can follow as the days grow shorter and colder. Dr. Haley Perlus is a Sports and Performance Psychology Ph.D. who provides healthy advice people of any age can follow to maintain their health year-round.  

Pay attention to emotional eating 

The start of fall brings more time spent at home. More time at home can lead to boredom and possibly seasonal depression. For some, this comes with emotional eating, leading to weight gain. To prevent weight gain, it’s important to learn your habits and patterns and make the necessary adjustments. For example, if you know you emotionally eat at 8pm, either eat something healthy at 7:45pm to eliminate the 8pm binge or take yourself far away from food and engage in a more healthy behavior such as going for an evening stroll, journaling, or talking to a loved one.   

Experiment with new healthy recipes

Fall brings so many healthy vegetables. Research and experiment with cooking new healthy meals to keep you engaged, entertained, and healthy.  

SAD - Seasonal Affective Disorder Derailed Your Eating Habits 

As daylight savings rolls around, you’re not alone if you feel blue. Seasonal depression not only impacts your mental health but can impact your weight. People with seasonal affective disorder (SAD) are more prone to emotional eating than people who don’t have the condition. If you struggle with SAD, do your absolute best to get outside for a moment of fresh air and human movement. Even five minutes can have an impact on your mood. As far as food and emotional eating go, try embracing mindful or intuitive eating. Every time you have the urge to eat, take a moment to reflect on how you’re feeling physically and mentally. 

Control your Stress Levels 

Summer is typically a less stressful time for most of us. However, when fall comes, our schedules tend to ramp up again. Stressed individuals tend to have high cortisol levels, hormones released in response to stress. Chronically high cortisol levels can cause weight gain, as they have been linked to greater food consumption. Additionally, a stressful lifestyle may cause more cravings for junk food. Techniques can help you reduce stress. Some options include exercise, meditation, yoga, and deep breathing. 

READ MORE: Are you in a weight loss plateau?

Take phone meetings while walking. 

Taking a 30-minute phone call on the go can help you burn an extra 100 calories. 

Make Small Changes in Your Eating Habits 

Taking a small changes approach can have many benefits for weight management. First, small changes are easier to incorporate into everyday life than large ones. For example, eating 100-200 fewer calories daily is more manageable than eating 500 fewer calories daily (basically, an entire meal). Minor changes are also easier to maintain in the long run, which is key to managing weight. And successfully making these small changes may lead them to more significant changes in their life. 

Change Your Comfort Foods

Enjoying food is a primal desire for all human beings. However, you don’t have to eliminate your favorite foods and treats to keep winter weight gain low. Instead, experiment by substituting foods with higher quality ingredients to upgrade the health value of your favorite comfort foods by including more whole-food, low-sugar, and healthy ingredients. For example, switch out white sugar for honey, maple syrup, or even monk fruit. Instead of white flour, you can use whole-wheat, gluten-free, or almond flour. Upgrade oils by avoiding processed oils such as trans fats and hydrogenated oils and use less refined options such as coconut, olive, or avocado oil. 

Don’t Forget to Sweat

Many exercises and strategies can help you avoid seasonal weight gain while offering several other benefits for overall health and well-being. Regardless of the kind of physical activity you choose, research shows that consistent exercise, when combined with healthy eating, helps prevent weight gain while helping maintain weight loss in the long term. Variety also helps; by sweating your calories off with different types of exercise throughout the week, it will be harder to get bored of it. For example, try including some cardio, resistance training, and strength and flexibility (such as yoga) in a given seven-day period. 

Dr. Haley Perlus knows what it takes to overcome barriers and achieve peak performance. As an elite alpine ski racer, she competed and trained with the best in the world, pushing herself to the limits time and time again. Now, with a PhD in sport psychology, Haley continues to push boundaries and drive peak performance, helping athletes and Fortune 100 executives reach their goals. 



Other articles by HVP News Reporters


  • Understanding 'Warning Strokes'

    What to expect if you experience stroke symptoms, even if they disappear

    Diagnosing a transient ischemic attack (TIA), sometimes called a “warning stroke,” can be challenging because symptoms often disappear within an hour. However, it’s important to seek emergency assessment to help prevent a full-blown stroke. read more »
  • Managing your family's year-round health

    Protect everyone from infectious diseases

    According to the Centers for Disease Control and Prevention (CDC), vaccines help create protective antibodies that fight off infections. read more »
  • What to know about Pulmonary Arterial Hypertension

    treatment can help control symptoms and improve quality of life

    Each year, an estimated 500-1,000 people nationwide are diagnosed with pulmonary arterial hypertension (PAH). While there’s currently no cure, treatment can help control symptoms and improve quality of life. read more »
  • Bring back family bonding this fall

    3 ways to free up busy schedules to spend time with loved ones

    Busy fall schedules often leave little time for the things that matter most – sharing special moments with those you love. This year, as time seems to speed up during another school year, making family bonding a priority in your household can start with a few simple tricks. read more »
  • Top tips for a more organized kitchen

    Save time and money

    Better organization in the kitchen means spending less time searching for the right ingredient or tool so you can have more time for savoring meals with family and friends, and more time for personal pursuits. read more »
  • 6 small, kind gestures to make a big impact each day

    Performing acts of kindness improves individual well-being

    Everywhere you look, you can see moments of kindness. From a friend sending a thoughtful text message to a stranger holding the bus for someone running late or a person paying for someone else’s coffee, acts of kindness happen every day. read more »
  • Keeping babies safe

    Tips to help prevent some of the biggest dangers

    Tips to help prevent some of the biggest dangers for babies include safe sleeping habits, product recalls, baby proofing & car safety read more »
  • Tips to get tour student prepped for college entrance exams

    Help get your teen ready

    Is the SAT or ACT on the horizon for your high schooler? A lot of emphasis is placed on college entrance exams, and your child may be anxious about their scores. read more »
  • More than two-thirds of Americans plan to get a flu shot this season

    CVS Pharmacy® and MinuteClinic® encourage consumers to get an annual flu shot and stay up to date on routine vaccinations

    CVS Health® (NYSE: CVS) is prepared to meet patients' vaccination and other preventive health care needs as flu season approaches. CVS Pharmacy® and MinuteClinic® are offering the annual flu vaccine at locations nationwide. CVS Pharmacy is also offering the new respiratory syncytial virus (RSV) vaccine, which has been approved for adults ages 60 and up. read more »
  • 10 phrases to say to children every day

    Instill valuable life skills and boost their self-esteem

    As parents, you play a pivotal role in shaping your child’s character, confidence, and overall development. Every interaction is an opportunity to instill valuable life skills and boost their self-esteem. read more »