« Creatine: Is It Worth A Try To Enhance Benefits of Exercise? | Main | If Running Barefoot Is Not For You, Try Newton Running Shoes »
Is The Freshman 15 Inevitable?
By Christina | September 11, 2009
Anyone that has been to college or has a kid in college knows that diet and exercise go by the wayside for too many incoming freshmen. The end result, unfortunately, is the dreaded “freshman 15” which refers to the amount of weight gained by the average college freshman by the end of the first year. The good news, if you can call it that, is that the average college freshman doesn’t really gain 15 pounds. A 2008 study in the journal Eating Behaviors found that freshmen were more likely to gain only 7 pounds.
This 8 pound differential does not erase the fact that too many college freshmen are setting themselves up to be overweight adults if they don’t nip their newfound bad habits in the bud. The bottom line is that college freshmen drink too much alcohol, eat too much high fat/high sugar food, and don’t get enough exercise on average. This study found that 71% of college freshmen don’t eat enough fruits and vegetables to satisfy the federal dietary recommendations for a healthy diet.
The good news is that there are concrete things all freshmen can do to not gain weight in college. The most important thing that freshmen can do is to cut down on the alcohol consumption. Not only is it dangerous for students to consume too much alcohol, but it is a caloric nightmare as well. Beer has a lot of calories, in and of itself. In no time, alcohol calories add up to unwanted pounds. As if that isn’t troubling enough to your waistline, people who drink alcohol to excess also tend to eat unhealthy food to excess along with it.
Another common trait that college freshmen share is an unconventional schedule. They often stay up very late at night studying or partying and sleep until late in the morning. The result of this unpredictable schedule is that eating occurs at erratic times during the day and night. Instead of most of the daily calories being consumed during the day, most of the calories are consumed at night. It has been shown that night eating can pack on the pounds and can often lead to junk food binges. The best thing to do, regardless of when you go to bed or wake up, is to aim to eat 3 meals a day and 2 snacks of lean proteins, whole grain carbohydrates, fruits, and vegetables. Starving all day and then drinking and eating unhealthy foods to excess at night is not a prescription for maintaining a healthy weight.
The final tip that is important for college freshmen to keep in mind is that college is not one giant buffet. The 24/7 prevalence of food in abundance at college dorms and cafeterias is a hinderance to the waistline. Just because you can have as much food as you want at one sitting, doesn’t mean you should. Even though food is served buffet style, pretend it is not a buffet. College freshmen need to exercise portion control when eating at the cafeteria. The best way to negotiate a buffet is to fill most of your plate with fruits and vegetables and the remainder with 3-4 ounces of a lean protein, which is about a fist size, and a small scoop of a whole grain carbohydrate if desired. It is also important to not go back for seconds or thirds at one sitting. The good news about a cafeteria is it will be time for the next meal before you know it.
The final way to combat the battle of the bulge in college is to exercise. Exercise is a natural stress reliever. It is also a great way to meet other classmates. Most colleges now have state-of-the-art exercise facilities that are included in the price of tuition for students. A consistent exercise program will help keep unwanted pounds at bay and will make you feel better in the process.
The sad truth is that the “freshman 15” or now the “freshman 7” is the least of this country’s problems when it comes to the obesity crisis facing our nation. However, overweight co-eds most likely will become overweight or obese adults. Follow these tips and make freshman weight gain a myth instead of a reality.
Topics: Exercise |
