Freshman 15: An Inevitable Encounter?

[The Graduate]

When students leave the structured life of high school and parental supervision, adjusting to college life can have a few ups and downs. One such up is the common problem in respects to weight gain, and dealing with the “Freshman 15” can be very difficult. The ““freshman fifteen”” “is a term used in the United States and Canada to describe the weight gained by students during their freshman (first) year of study in college or university. The term refers to the often-reported, yet unsubstantiated claim that freshman typically gain fifteen pounds during their first year.” Readily available junk food, late night snacks, sugary energy drinks, and college boozing are all major causes of college weight gain. Many students encounter this problem, especially women, and many students do not find enough time in their already busy schedule for exercise and healthy eating. An “About.com” article stated that “[a] study at Cornell University found that freshmen gained an average of 4.2 pounds during the first 12 weeks of college. This rate of weight gain is almost 11 times more than the weekly weight gain expected in 17- and 18-year-olds and almost 20 times more than the average weight gain of an American adult.” With such a huge impact being made to the health and well-being of students, it is imperative to realize that a drastic change needs to occur in order to remedy this growing problem.

Many colleges across the country have started healthier eating programs in their cafeterias to ensure healthy lifestyles. In addition, numerous colleges “provide tips” on how to live a healthier life on a college campus.
1. Eat a good breakfast. Studies show that skipping breakfast detracts from scholastic achievement. When there isn't time to sit down and enjoy your morning meal, grab a bagel, piece of fruit, and some juice. Most of these items can be easily stored in your dorm room.

2. If you must eat fast foods, choose wisely. Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato, or green salad with reduced calorie dressing. Limit high fat offering like french fries, fried chicken or fish sandwiches and watch out for salad dressing.

3. Keep healthful snacks on hand so if hunger strikes during a late night study session, you won't be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat cracker. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.

4. If you drink alcohol, keep in mind that it supplies calories but no nutritional value. A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There are also many health problems associated with drinking alcohol.

5. Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along to class and keep it handy during late night study sessions.

Students need to be in control of their lives, and making healthier decisions can help improve self-esteem, mental body image, and grades. Students can also form a group of new friends or dorm-mates and go for a run or visit the college work-out facilities. This helps with your social networking and keeps you feeling great! Also, look into what your dorm allows in the form of cooking material, whether it’s only hot plates, or if your floor has a kitchen that is accessible to residents. Cooking healthy meals can keep unwanted fats and unhealthy foods at bay. If you want more information, you can visit “freshman15.com” for facts and tips about weight issues in college.

Anyone have any questions, comments, or ideas of how to reduce weight gain while in college? Would anyone like to share personal stories?

by The Business Shrink Graduate