For many, college is the first time that they’ve had the freedom to eat, or not eat, what they want, and they tend to take full advantage of their newfound independence. While nearly every cafeteria offers some sort of healthy fare, it’s easy to see how one could ditch the broccoli and head straight for the oh-so-tempting plate of curly cheese fries. Those, along with the chips, candy and soda that make their way into most late-night cram sessions, are the types of things that send the scales soaring.

And as if having greasy cheeseburgers and yummy ice cream at your fingertips 24-7 wasn’t enough, new students also have the deal with all of the lifestyle changes that go along with being away from the comforts and security of home. Since people often overeat when they feel stressed, homesick or tired, freshman can find themselves mindlessly munching when they’re not even hungry.

How can you avoid the weight gain?

1) Get Moving. As unfair as it may be, staying up all night with your organic chemistry book is not burning very many calories. To maintain your weight, your body has to burn as many calories as it takes in. So skip the elevator and head for the stairs on your way to tonight’s hot Spinning class.

2) Eat Breakfast. Eating may be the last thing on your mind as you drag your sleep-deprived behind to an 8am class, but eating breakfast is one of the best fat-busting weapons in your arsenal. People who skip breakfast tend to overeat later in the day, so grab some fruit and yogurt on your way out the door.

3) Count Your Drinks. It’s easy to watch what you eat, but do you watch what you drink? Hidden calories in beverages like soda, juice, smoothies and especially alcohol add up quickly yet don’t leave you feeling full. Consider your overall calorie intake (food + drinks) when deciding which beverage to gulp down.

4) Eat Regularly. Don’t let your hectic schedule lure you into skipping meals. If you go too long without eating, your body will feel deprived and you may overcompensate by eating too much at your next meal.

5) Think Twice. Before grabbing that cookie, ask yourself, “Am I really hungry, or am I just bored?” Just wanting something to do often leads to mindless snacking to occupy time when you aren’t even hungry. Grab your iPod and head to the track for a few laps instead of exercising your jaws in the evenings.

What if it’s too late?

In the words of George Eliot, “It’s never too late to be what you might have been.” In other words, what are you waiting for? The first step to losing the weight that you’ve already gained is to make up your mind to do things differently.

You don’t have to execute mind-blowing feats of starvation or take up permanent residence in the fitness center. You can simply decide to live by the More or Less PhilosophySM. Break unhealthy habits by purposefully doing more of some things and less of others – like walk across campus more often or drink one less soda each day. Integrate small behaviors like these into your everyday life and watch the pounds melt away. All of the lifestyle changes will add up over time and make a huge difference in the way you look and more importantly, in the way you feel.

What are trigger points and why are they causing my back pain? That’s the question I asked my physical therapist. I had been hearing a lot about trigger points and the role they play in pain management and I wanted to get my therapists opinion as to what there were, what’s the causing this trigger points to “fire up” and what can be done to treat them. Here’s what I found out.

1. Doctors have identified certain focal points located in tight bands of skeletal muscle as playing a role in pain management. When these points are pressed these pints will produce pain.

2. Often found in the muscles of the neck, shoulders and pelvic girdle, muscles used to . maintain body posture. This trigger points can manifest themselves as headaches, tinnitus, jaw pain and lower back pain.

As my therapists explained acute trauma such as whip lash, incorrect lifting or even a sneeze can cause these points to fire up causing pain and decreased range of motion.

Ultrasonography, manipulative therapy and injection, are used to inactivate trigger points. Injections have been shown to be the most effective in reducing pain.

However all these treatments only address the symptoms and not the true cause. Something is causing this trigger points to fire up, many times it is a back dysfunction caused by muscle imbalance. This can be treated with a program of specific exercises designed for your unique condition.

One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance.

As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.