How to avoid the 'freshman 15'

By Lauren Jones

April 9, 2008 | Everyone has at least heard, if not experienced or been warned, about the "Freshman 15." Unfortunately, it occurs quite frequently every year among college students. After taking a poll at Utah State University, 70 percent of the students who participated said they had, indeed, put on some excess pounds.

College can be a stressful time in a person's life. Often, people use food to cope with anxiety, stress, or homesickness. Heidi Wengreen, a Utah State University nutrition professor, did a study on the Freshman 15 here at USU. She said, "One of the biggest mistakes freshman do is overindulge when eating from all you can eat dining facilitis. A little bit this and a little bit of that can pile on extra calories and lead to weight gain."

It's also used as an excuse to get people together to socialize. However, people tend to aim for the unhealthy foods when getting together and it's done late at night, when your body doesn't have time to burn off the extra calories consumed. This gradual weight gain can, eventually, cause a person to suffer from depression, low self-esteem, or even turn into a major health problem if not properly taken care of.

According to TeensHealth, "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. . . . Poor diet and exercise habits in college can start you on a path that could later lead to heart disease, type 2 diabetes, or obesity, and may increase your risk for developing certain cancer."

When unhealthy foods are eaten, energy levels tend to lag and memory and concentration suffer. In TeensHealth "One study found that almost 70% of students get fewer than the recommended five servings of fruits and vegetables each day."

It's not the end of the world, however, if weight gain occurs. In many cases, students are just in-taking the calories from a soda or a bag of chips too much. By cutting out a few snacks each day, caloric intake will decrease and unwanted pounds will drop.

Here are some of the main reasons why weight gain occurs among college students according to Gannett Health Services:

(1) "Extra eating at the dining halls." It's easy to overeat when given all-you-can-eat food. Eat until your body tells you you're satisfied and avoid going back for seconds, especially for high calorie or fried foods.

(2) A lot of times, students find themselves skipping meals during a rushed day. People often make this mistake, thinking it will help them decrease their caloric intake. This, however, is a myth. When a meal is skipped, a person is more likely to, subconsciously, eat bigger portions throughout the rest of the day to make up for missed calories.

(3) Students tend to stay up late, studying or getting that last minute assignment printed off. "Extra waking hours translates to greater hunger as well as excessive snacking."

(4) Take-out/ order-in foods are popular among college students because it's quick, yet satisfying. "Beware of a continual intake of high calorie foods, such as wings and pizza."

(5) Vending machines are also popular for the reason that hungry students don't always have time for a long lunch break in between classes. Gannett Health Services says to "choose wholesome snacks instead of candy." A person would be surprised to see how many calories they consume by simply snacking. It might be a few chips here and a cookie there, but it all adds up!

(6) And finally a lack of exercise is one of the biggest reasons for weight gain. Also, too many fluids that contain high amounts of calories can be a major factor.

Gregg R. Luke, B.S., R.Ph., has advice for eating right:

(1) "Adjust your meals to fit daily calorie burning requirements. Experts say you should eat breakfast like a king, lunch like a prince, and supper like a pauper ... Some experts theorize that most calories eaten after 8:00 p.m. are stored as fat.

(2) "Drink at least 40 ounces of water a day" as it rids your body of harmful substances.

(3) "Eat more raw fruits and vegetables." If you don't like them raw, steam them over boiling water, as boiling eliminates much of the nutrients.

(4) Make sure you get your fiber in! A good source of fiber can be found in some cereals, vegetables, fruits, and whole grains.

(5) "Fat is not bad. Too much fat is." Stick with the mono-saturated fats, as saturated fats are filled with calories and can eventually cause cancer.

(6) Overcome your craving for carbonated beverages. Avoid it at all costs! It "promotes water retention and stimulates calcium loss from bones," not to mention the amount of sugar they dump in! And finally,

(7) If you eat until you are full, you have eaten too much." Drinking a glass of water before and after a meal can help you to eat less, and get the amount of water your body craves.

According to Heidi Wengreen, "Few college students eat enough fruits and vegetables." They're high in fiber and low in fat, not to mention all the vitamins and minerals they contain.

When moving away from home for the first time, one of the biggest culture shocks is the lack of mom's home-cooked meals. A person has two options at this point. Learn how to cook, or eat out! Unfortunately, too many students choose the second option.

The likelihood of a simple article convincing a person to give up fast food and take up cooking is slim. This is why fast food tips are in necessary. Hamburgers contain high amounts of cholesterol and the added mayonnaise, cheese, bacon, and sauces make it even more unhealthy. Anita Romaniw, B.A.Sc., R.D.N.,has five steps of advice concerning fast food. "Choose your toppings wisely. Ketchup, mustard, lettuce, tomatoes and pickles offer no extra fat." Fries also have high amounts of saturated fat.

Anita also says, "The best potato choice" is "the baked version. Load it with salsa...and don't forget to eat the skin." Concerning chicken and fish, go for the grilled. "If your favorite fast food doesn't offer a grilled version, ask to have it included on the menu. Menu choices are driven by consumer requests!"

Anita also tells us subs, wraps and pitas make for a healthy choice "when prepared on whole grain buns ... Go for the cooked turkey or chicken breast versus the processed meat fillings." All kinds of vegetables are a tasty, healthy addition to these meals.

And last but not least, salads are always a great choice for a healthy, low calorie meal. The trick is controlling the amount of dressing is put on the salad. "Choose a salad with lots of color - plenty of reds, oranges and rich greens A topping of grilled chicken or a toss of sunflower seeds packs a little protein, while a breadstick rounds the meal off."

Marlene Israelsen, another USU nutrition professor, lives by the 90-10 rule. "I try to make healthy choices 90 percent of the time and then enjoy a cookie or other treat 10 percent of the time. Good nutrition is all about variety, moderation, and balance." So we see that rewarding ourselves by satisfying our sweet tooth isn't always bad. Plus, the more health conscious people get, the more fast food restaurants are offering healthier choices.

Watching what goes in your mouth isn't the only thing that needs to be done. According to Sheri Barke, MPH, RD, staying physically active is just as important because "you will be more focused and alert in your studies if you participate in regular physical activity."

Exercise to have fun and be healthy, not to stay thin. The best way to get started is to select activities that you enjoy. Why make it a burden when it is meant to be fun? Convenience is the key to keeping your fitness goals. Sheri says "If you have a three hour break between classes on Tuesday and Thursday go to the Fieldhouse and take a fitness class or read on a stationary bike. If you don't have a big chunk of time free to exercise, just try to incorporate more activity in our daily routine: take the stairs instead of the elevator, park your car further away and walk 20 minutes to and from school." Instead of eating on your breaks, burn calories! Sheri's advice is to "go for a 10-minute walk, do a couple sets of push-ups or sit ups, or stretch in your room instead of hitting the chips, cookies, and crackers."

Exercise boosts your energy level and is a natural antidepressant as well. According to Gregg R. Luke, "Exercisers sleep better, generally feel healthier, and take fewer medications than non-exercisers. . . . Beneficial exercise requires an increase in heart rate, an increase in respiratory rate, and occasionally some sweat." In order for the workout to be worth the time it takes, one must put forth an honest effort for extended period of time to see any benefits. Simply getting tired just won't cut it.

Gregg R. Luke gives us some interesting facts about exercises: (1) evening exercise doesn't burn as much fat as morning exercise. "This is because there are few quick-brn calories available in your system, which forces the body to derive energy from stored fuel." (2) Weight training burns the most fat. "This is because all cells in your body burn calories at differing rates. . . . No matter what you're doing, the cells are burning calories ... Therefore, the most toned you are, the more calories you will burn." (3) Cardiovascular training is the fastest way to burn calories. For best results, alternate between cardio-training and weight training and be consistent with a minimum of 20 minute workouts each day.

Now, many people, even guys, have their problem area. So, is there such a thing as spot reduction? Unfortunately, the answer to that is no. Why is this? Patrick Troumbley, a dynamic fitness coach and assistant cheer coach here at USU, said, "Basically, fat is stored in different sites all over the body. Certain regions contain a higher concentration of body fat (men-abdomen, women-hips and thighs). These regions are also locations of body organs and the body fat is a protection for these sensitive organs. Losing body fat usually comes down to a decrease of caloric consumption and an increase of caloric expenditure."

So there you have it. Eating right and staying physically active is always worth it. "You just feel healthy and you have more control over your life!" said Marlene. "You have a lot more energy and you're able to concentrate more, study longer, play harder, and make better decisions. . . . You're happier, more confident ... You're better able to deal with stress ..." If that list of benefits isn't convincing enough, then I don't know what is. You only get one body. Take care of it!

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