Avoid peer pressure
Just because everyone else from your Intro to Psych study group heads to the local pizza joint after class doesn’t mean you have to join in the feeding frenzy, says Largeman-Roth. “Either join in and keep it to two slices plus a salad (eat the salad first to fill up), or take a rain check,” she says. “It’s easy to overdo it when you’re with your friends—especially if beer is flowing.”

Watch the liquid calories
Speaking of beer, liquid calories add up quickly! That’s often part of the reason why people gain the first year. “Not only does alcohol contain a lot of calories, but people also make poor food choices when they’re under the influence,” says Delinsky. Alternate with water and diet soda and try not to get so drunk that judgment is impaired.

Plan for cramming
When you’re trying to stay awake and focused, studies show that chewing gum can help, and the sugar-free kind is virtually free of calories. “But when you just need those chips or cookies to get through an all-nighter, keep the damage down by buying single-serving packs,” advises Largeman-Roth. “An entire bag of chips can do anyone in when they’re stressed.”

Keep your dorm free of junk food
Although you don’t need a stocked kitchen in your dorm, it helps to keep on hand yogurt, fruit, and granola bars with at least 2 to 3 grams of fiber per serving and no more than 10 grams of sugar, such as TLC Chewy Granola Bars from Kashi.

Take a course on healthy eating
In one study, adding a nutrition science course to a student’s curriculum was an effective intervention against weight gain. If that’s not possible, make an appointment with your campus nutritionist for advice on maintaining or losing weight.

Weigh yourself daily
A 2006 study by Cornell University researchers suggests that daily weight-monitoring can be a useful tool for keeping college weight gain in check. Arax-Rae Van Buren, 24, who gained 20 pounds her first year at Arizona State University, agrees that nutritional education and self-monitoring would have helped her. “I gained the weight so fast I still have stretch marks on my inner thighs,” she admits.

Join the gym
Many students swap high school sports for college studies, and they end up burning fewer calories. Delinsky suggests they check out the campus gym. “The campus gyms are amazing and they are high-end,” she says. “They have really fun offerings—rock-climbing, yoga, and it can be a great way to socialize without eating.”