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Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.

The American Council on Exercise (ACE) recently listed its Top 10 tips for avoiding the Freshman 15. Even if you're not a college freshman, they're worth your attention.

And if you are a college freshman, it's worth noting that one in four freshmen gain at least 5 percent of their body weight (an average of 10 to 15 pounds) during just their first semester. That doesn't mean you have to be in that 25 percent, though. By being proactive, you can significantly reduce the odds that none of your clothes will fit by the time you head home for the holidays!

Here's the essence of what ACE recommends you do:

1. Make better nutritional choices. OK, that's a big "duh," but the fact is that unstructured eating is a fact of life in college (as well as in modern life), and horrible foods abound to satisfy every whim. Plan ahead. Seriously.
2. Remember the "three squares" rule. There's a ton of studies that show that skipping breakfast increases your odds of being overweight and obese by a lot! Don't do it. And while you're at it, don't let too much time pass between meals. Take a tip from the 12-step programs: Don't let yourself get too tired, too hungry or too lonely.
3. Snack carefully. Stock your room with good stuff, and remember that there's no better way to make sure you hate the way you look in jeans than to engage in mindless snacking while your attention is elsewhere.
4. Watch out for the fourth source of calories. There are four sources of calories: Carbs, fat, protein and -- alcohol. A word to the wise. (It's no accident that a paunch is called a "beer belly.")
5. Lose weight while you sleep. OK, not exactly, but lack of sleep almost always leads to weight gain. The reasons are complicated, but trust me, it's true. Get a minimum of six good, restful hours.
6. Stress less. Stress makes you fat. Really. It raises hormones that literally tell the body to put on fat around the middle. On top of that, stress makes most people overeat. Stress-management is the best weight-loss trick you've never heard of.
7. Move your butt. Anywhere and any way possible. Walk or bike instead of driving or taking the bus, take the stairs, park further away from your destination -- it all counts!
8. Check out the campus resources. Somewhere on that campus there's probably a gym or a track or a basketball court. Make it your friend. Get to know it well.
9. Make a date. Working out with a friend ups the accountability factor and increases the odds that you'll actually do it. Plus it's fun and social.
10. Get credit. Believe it or not, you can probably get college credit for some kind of "activity" class. Every little bit helps. And while you're at it, how about a nutrition elective?
    

For more information on staying healthy and maintaining weight, visit www.jonnybowden.com.