Freedom of choice, adjusting to a new environment, a new set of friends, social responsibilities and expectations are many of the situations in which new college students find themselves.
The “Freshman”, as new college students are known, have been found to gain up to a whopping 15 pounds during their first semester (or year) at college. Of course not all students will gain this much weight – some only around 5 pounds while still others actually lose weight. It really depends on a number of factors, including coping mechanisms, how they deal with change and pressure, to name but a few.
Most times the freshmen are totally unaware of how food and alcohol intake affects the body and suddenly, after a few months, realize their clothes are not fitting properly anymore.
A closer look at some of the causes…
Too much choice in the cafeteria
Many students find it a novelty to be confronted with the freedom to eat whenever and whatever they like. There is so much variety and copious amounts of food. The more choice there is, the more people will eat – the novelty of trying out whatever is on offer! New students disregard portion sizes and graze rather than have regular balanced meals.
Consuming excessive amounts of alcohol
Students are well-known for their increased alcohol intake. While they drink (already consuming high levels of calories!), they snack on high calorie foods.
The nearest they get to having salads with their drinks, as someone pointed out, is the celery stick in their Bloody Mary!
Having unhealthy snacks too close at hand
It is not unheard of for freshmen to have open boxes of chocolates, chips, cereal, pretzels, etc at their desks – in easy reach while studying.
Eating late at night
Grabbing a bite at odd times, rather than sticking to regular meals, is a well-known fact amongst students. It is also the night hours that pose a threat – studying late, getting hungry, snacking. Some students order Pizza in the middle of the night. It is a new world out there – freedom to do what you like … or is it?
Stress
It should come as no surprise that stress can play a major role as contributing to “Freshman 15”! The first year at college and university can be unbelievably stressful and it is a known fact that some people deal with stress by eating. No surprise then that weight is gained!
Lack of Exercise
Strange as it may seem, college students don’t necessarily do enough exercise. One student, who gained 20 pounds in his freshman year, blamed his weight gain on being away from his home, indulging in the cafeteria food and not working out as he had done in high school where he had been a wrestler.
How to avoid Freshman 15
In actual fact, avoiding Freshman 15 is very straight forward providing one is armed and ready to meet the challenges:
- Stay Active
Ensure you maintain or start a regular exercise program as this will help burn up calories and fat and help tone muscles. - Eat Regularly
Don’t skip meals, especially breakfast - Try to avoid unhealthy cafeteria food options
Avoid items such as sweets, fried foods, donuts and chips. - Avoid drinking alcohol in excessive amounts
Alcoholic drinks contain large amounts of calories and weight will be gained! - Avoid late-night eating
With no physical activity to aid the break down of foods, weight gain is inevitable. So, try not to eat for at least 2 hours before bedtime. - Avoid keeping unhealthy snacks in your room
Rather than having chips, chocolate and other unhealthy snacks in your room, try to ensure you have healthy options available, eg. Pretzels, fruit, low fat popcorn and yogurt, carrots, etc. - Avoid emotional eating
Try to find alternative ways of dealing with stress, eg relaxation techniques, talk to a friend (social support) and exercise. Exercise can help you get rid of steam and get your “feel-good” endorphins active.
There is really no need to fear the “freshman 15” providing you try to follow some basic guidelines. This should help you to cope with college life and maintain a healthy lifestyle.
Have fun at college!
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