Conquering the College Conundrum: A Guide to Preventing the Freshman 15
For years, incoming college students have been warned about the dreaded "Freshman 15" - the extra pounds that so often accompany the first year at college. Transitioning to college life is a huge change, and for most college students, it's a time of increased responsibility and obstacles to overcome. But is college weight gain inevitable? Truth be told, it's a bit of both a myth and reality.
The Reality of College Weight Gain
The bad news is that many college freshmen can expect to gain weight. However, the good news is that the gain is generally less than 15 pounds. Typical weight gain, studies show, is 4-10 pounds during the first year of college.
Here are the results of several studies that looked at weight gain among college freshmen:
- A study at Auburn University found that only 5% of freshmen gained 15 pounds their first year.
- A study published in the Journal of the American Dietetic Association suggested that the average female freshman gains 5 pounds in her first year.
- A study from Utah State University found that 25% of freshmen (both men and women) gained an average of 10 pounds during the first semester.
- A Rutgers University study found that 75% of study subjects gained weight -- an average of 7 pounds, from eating approximately 112 extra calories per day.
- Freshmen gained an average of 4.2 pounds during the first 12 weeks of school, according to a Cornell University study.
But even 4 extra pounds can add up. Weight gained during the freshman year can stick around for a student's entire college career - and beyond. Doctors are concerned that students who gradually put on pounds are establishing a pattern of weight gain that could spell trouble if it continues. Studies show that students on average gain 3 to 10 pounds during their first 2 years of college. Most of this weight gain occurs during the first semester of freshman year.
What's Behind First-Year Weight Gain?
Several factors contribute to weight gain among college students. Freedom from parental supervision can lead to poor choices in everything from food to sleep, study, and partying habits.
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Researchers found the following behaviors, along with the ready availability of unhealthy food, are most likely to contribute to weight gain among college students:
- Skipping breakfast
- Decreased physical activity
- Overdoing all-you-can-eat dining
- Stress-triggered eating
- Late-night pizza and other unhealthy snacks
- Social drinking
- Lack of control over food preparation and choices
- Too many high-calorie liquids
- Too little sleep
- Eating larger portions
College offers many temptations. You're on your own and free to eat what you want, when you want it. You can pile on the portions in the dining hall, eat dinners of french fries and ice cream, and indulge in sugary and salty snacks to fuel late-night study sessions. In addition, you may not get as much exercise as you did in high school. College is also a time of change, and the stress of acclimating to school can trigger overeating. People sometimes eat in response to anxiety, homesickness, sadness, or stress, and all of these can be part of adapting to being away at school.
The Dangers of Weight Gain
Some weight gain is normal as an adolescent body grows and metabolism shifts. But pronounced or rapid weight gain may become a problem. Weight gain that pushes you above the body's normal range carries health risks. People who are overweight are more likely to have high blood pressure, high cholesterol, breathlessness, and joint problems. People who are overweight when they're younger have a greater likelihood of being overweight as adults. Poor diet and exercise habits in college can start you on a path that later could lead to heart disease, type 2 diabetes, or obesity, and may increase your risk for developing certain cancers. Even without weight gain, unhealthy food choices also won't give you the balance of nutrients you need to keep up with the demands of college. You may notice that your energy lags and your concentration and memory suffer. Studies have found that most students get fewer than the recommended five servings of fruits and vegetables each day.
Strategies to Prevent College Weight Gain
So how can you avoid college weight gain, whether it's the Freshman 15 or the Freshman 4? The best way to beat weight gain is to prevent it altogether. Good habits like a balanced diet, regular exercise, and getting enough sleep can do more than keep the pounds off - they also can help you stay healthy and avoid problems down the line. Adopting some simple practices can have a big impact today and years from now.
Here are some tips for maintaining a healthy weight:
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Nutritional Choices
- Don't skip breakfast: Don't go to class without eating breakfast (Mom was right!). Skipping meals tends to lead to overeating later in the day. Eating breakfast every morning will help improve focus and boost academic performance. In addition, eating breakfast kick-starts your metabolism by literally “breaking the fast” from sleeping at night. Be sure to have low sugar, high fiber cereal, low-fat Greek yogurt or oatmeal available in your room as a quick option.
- Navigate the dining hall wisely: The variety of food choices on all-you-can-eat buffets can lead to overeating. So make a plan for how you'll navigate the unlimited bounty in the dining hall. Try to make the same kind of healthy choices at school that you ate at home.
- Learn about healthy eating: Some universities have registered dietitians on staff that can assist students with healthier meal plans. Or take a nutrition course. Many schools have nutrition counselors. If yours does not, talk to someone on the student health services staff about nutrition and how to make good choices in the dining hall. Take advantage of the resources available at your fingertips to your advantage and educate yourself on wellness and food through reputable blogs, books and health experts. Remember that many diet fads and cleanses out there might not be the best option for your needs - be careful jumping head first into diets like Whole30 or keto.
- Keep track of calories: Some university dining halls post the calorie value of foods, which can help you make wiser food decisions. Tracking your food throughout the day is an important piece in balanced nutrition. Let your phone do the work and download MyFitness Pal.
- Follow the MyPlate equation: To keep your appetite in check, start lunch and dinner with a large salad or a bowl of broth-based vegetable soup. Follow the healthy MyPlate equation: Fill half your plate with fruits and vegetables, one-quarter with simply prepared lean meat or fish or plant protein (such as beans and legumes), and the last quarter with a whole grain. Next to the plate, include a source of low-fat or fat-free dairy, or a milk alternative.
- Practice mindful eating: Eat to enjoy. Have you ever found yourself eating way too fast or feeling obligated to finish every last bit of food on your plate? We’re all guilty. Eat to satisfy and nourish your body, only order what you can finish, chew slower and savor the moment.
- Limit sugary drinks: Drinking one 20-ounce bottle of soda from the vending machine or dining hall is an extra 240 calories of just sugar. If you drink one soda every day, it can amount to about 25 pounds worth of weight gain in just one year. Be sure to carry a water bottle with you to class. Many people mistake thirst for hunger and over-consume calories as a result. Staying hydrated throughout the day will help prevent that after-class binge. Don’t drink a lot of calories. If you're going to class and you're grabbing a coffee drink or a smoothie, it can have a lot of calories in it. Drink lots of water and other no-calorie beverages.
- Stock up on healthy snacks: Stock your room with healthy snacks to avoid those late-night pizza runs and vending machine attacks. Try healthy foods such as fruits and vegetables; lean, low sodium lunch meat; fat free milk; low-fat string cheese; salad supplies with fat free dressing; and sandwich essentials, such as sliced turkey and whole wheat bread. Plan a visit to your nearest grocery store or on-campus market to stock up on healthy snacks like protein bars, fruit and popcorn you can keep in your backpack or in your dorm room. But when it comes to protein bars, choose wisely. Carry small snacks to class, meetings and everywhere else you need to go. Bringing snacks to class, such as a bag of fruit or vegetables, whole grain crackers or fiber-bars, will help you maintain energy levels and keep you full between meals. This will prevent another quick stop at the vending machine or fast food restaurant.
- Resist late-night temptations: and you’ve been cramming for finals all night long… you just can’t seem to shake the pizza craving. Although there is nothing wrong with treating yourself to a few slices of pizza every once in a while, this is the best time tip #8 will come in handy.
- Make healthy swaps: Some easy swaps include: drinking water and other healthy beverage choices instead of soda, munching on veggies instead of French fries, switching wheat bread for white bread, opting for fruit instead of a heavy dessert.
- Smart choices in the kitchen: If your dorm room has a microwave, use it wisely. Many frozen meals contain a great deal sodium, fat and preservatives. Try other types of foods, such as frozen grilled chicken, steamed vegetables, salmon patties, black beans, wild rice and quinoa. All dining halls follow health standards and provide healthy foods; it’s just up to you to choose them.
- Be mindful of alcohol consumption: For those that are over the age of 21, alcohol consumption alone provides hundreds of unnecessary calories and provide no nutrients to the body. And the behaviors that surround potential intoxication of excess unhealthy food consumption also add extra unnecessary calories. Using some of the healthy options provided in this article can ensure that you maintain a healthy nutritional lifestyle while you enjoy your first year of college.
- Salad Bar Strategy: Load up on veggies and choose lean proteins. The fun part of choosing from your school’s salad bar is that you get to be the chef. Don’t like spinach? Don’t add it. Love avocado? Add it for a little healthy fat. For a tasty breakfast option, throw some eggs in a microwavable bowl with a few choices of vegetables like peppers or broccoli, top with a little mozzarella, and bam!
- Dairy: Storing dairy in your fridge is a great way to have easy access to vitamin D and calcium to help build and maintain healthy bones. If a glass at breakfast doesn’t sound like your “cup of tea,” try unsweetened almond milk fortified with calcium as an alternative. Celery is a great, low-carb snack when added with peanut butter for a little protein. Carrots and peppers are also great options; pair either of these with hummus for a nutritious afternoon snack. If you like morning cereal, to ensure your milk has the most vitamin content, try to buy low-fat milk in opaque containers, which protect it from the light. Eggs should be kept in their carton, on a lower shelf. This helps guard them against the loss of carbon dioxide and moisture.
- Eating Out: Social situations are important for meeting new people on campus, and there can be a healthy balance when choosing to eat out. When we eat out, one of the main things to watch is the portion size. If you’re getting a full meal, eat slower and take the leftovers home for a meal the next day. If you are looking for budget-friendly options when you go out to eat, consider sharing an entrée with a friend and splitting the bill. Also, take your student ID with you everywhere and simply ask if they have a student discount.
- Grains: People often shy away from the idea of carbs. However, grains are an important piece of a balanced diet and an important source of fiber. If you need to add more grains to your diet, think of simple sandwiches with whole wheat or whole grain options. You not only get your grains in, but it’s also a great chance to include some veggies and protein as well.
Physical Activity
- Stay active: Join the university gym, sign up for a fitness class, and walk all around campus. Find ways to move. Take the stairs instead of the elevator. Try to work 30 minutes of moderate exercise into your schedule each day (like walking, jogging, swimming, or working out at the gym) and you'll feel and see the results. For other options, check out biking or hiking trails or sign up for a martial arts class. Attending a class on a regular schedule can motivate some people to stick with their fitness goals. If you don't like organized forms of exercise, you can work at least 30 minutes of exercise into your daily schedule by walking briskly across campus instead of taking the bus, taking the stairs instead of the elevator, or cycling to class. And take time - even just a few minutes here and there - to move around and stretch when you've been sitting for a long time, such as during study sessions.
- Walk it out: Productivity is power. Carve out some time for a stroll around campus when you need a brain break and some fresh air.
- Find a workout partner: If the thought of simply attempting to operate an elliptical makes you break out in a sweat, find a friend who doubles as a workout buddy. Keep each other motivated, accountable and discover ways to make exercising fun.
- Join a club: Most universities offer intramural and club sports teams free of charge, and you don’t even have to pretend you’re a D1 athlete. This is a great way to meet new people, get involved and stay active.
Lifestyle Adjustments
- Prioritize sleep: Really trying to get that seven to nine hours of sleep consistently, whatever your body requires, can help you to manage your weight. Get enough sleep. Recent studies have linked getting enough sleep to maintaining a healthy weight. If you’re having trouble sleeping, talk to your doctor.
- Manage stress: College is also a time of change, and the stress of acclimating to school can trigger overeating. People sometimes eat in response to anxiety, homesickness, sadness, or stress, and all of these can be part of adapting to being away at school.
- Establish a routine: Watch out for weekends. Try to stick to a schedule of regular eating and physical activity rather than indulging in excess eating and drinking all weekend.
- Monitor your weight: Weigh yourself regularly to keep track of your weight status.
- Avoid comparison: Social media: the powerful platform to connect, to create and if used poorly, to compare. Unplug and unwind a bit each day and remember that everybody is built a unique way; what works for some might not always be the case for all.
- Listen to your body: In college, peer pressure is ever so prevalent. Try not to give in and listen to your body. Prioritize building a balanced, healthy relationship with your food preferences and lifestyle choices in mind.
- Address underlying issues: Be aware of your attitude toward food. If you find yourself fixating on food or your weight, or feeling guilty about what you eat, talk to your doctor or ask someone at the student health center for advice.
Additional Tips
- Morning Routine: difficult. for the day. morning workout routine.
- Stay educated: Take advantage of the resources available at your fingertips to your advantage and educate yourself on wellness and food through reputable blogs, books and health experts. Remember that many diet fads and cleanses out there might not be the best option for your needs - be careful jumping head first into diets like Whole30 or keto.
- Address underlying issues: Be aware of your attitude toward food. If you find yourself fixating on food or your weight, or feeling guilty about what you eat, talk to your doctor or ask someone at the student health center for advice.
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