Freshman 15

\”Freshman 15\” is the well-known phenomenon of weight gain for most college freshman during their first semester attending a college or university. It seems that college freshmen are most susceptible to gaining weight in their first semester of their college experience. Professors and researchers attribute this to a severe lifestyle change from growing up at home.

Many people look at the new lifestyle that college freshman enjoy and it seems just common sense that freshmen are putting on extra weight. But those living in the situation may struggle to understand why they have gained so much weight during their first year at college. Most college freshmen are now getting much less exercise than they did when they were in high school. They are no longer enrolled in physical education and often do not take the time to use the workout facilities which the college makes open to them.

College students also may turn to snacking late at night in order to stay awake and cram just a little bit more. Couple that with unhealthy snacks and eating a high fat and high sugar foods in the cafeteria and it doesn\’t take a rocket scientist to understand how college freshman will pack the pounds on so quickly.

But, contrary to common and popular belief, most freshman students gain an average of 5 pounds in their first year but will continue to gain weight through their sophomore, junior and senior years. Unfortunately, while it is good news that students are not gaining 15 pounds in a nine-month period of time, it is also bad news. Doctors are concerned that students who put on weight gradually are establishing a pattern of weight gain that can cause trouble if it continues.

Some weight gain is normal as the body moves from adolescence through young adulthood but a pronounced a rapid weight gain can become a problem. College students should keep an eye out on their BMI or body mass index. This is a number which represents a range of normal weight. The BMI number is calculated using an algorithm which includes the individual\’s weight, height and age.

Weight gain that pushes a person above the body\’s normal weight will also carry health risks. People who are overweight are more likely to have problems with high blood pressure, high cholesterol, joint problems, arthritis and fatigue. And, the younger a person is when they are overweight the greater the likelihood of maintaining that high BMI as an adult. The poor diet and exercise habits which are started in college can start a person down a path that later leads to heart disease, diabetes or obesity.

College age adults are still building bone mass so it is important to eat calcium rich foods such as dairy products and participate in weight bearing exercise such as running. But some habits developed in college, like smoking and drinking alcohol, can actually decrease the amount of bone which is developed in the college years.

If a college student finds that they are beginning to gain weight they should not freak out. Instead take a good look at eating and exercise habits and make small adjustments. In early adulthood it does not require too much of an adjustment in calories or exercise to tip the scales in the opposite direction. In a study in which freshmen gained 4 pounds in 12 weeks, the researchers found that the students were only eating an average of an extra 175 calories every day. So by simply cutting out one can of soda or one midnight snack and becoming slightly more active you can actually get back on track.

While it might be tempting to go for an easy fix, like skipping meals or trying a fad diet, these approaches do not work to keep weight off in the long run. It is always best to learn how to make small adjustments to your current diet so that you can stick with these changes and maintain healthy lifestyle choices.

It\’s important for college students to also structure of their eating habits in their daily lives. Getting up at 11 a.m. and going straight to class while skipping both breakfast and lunch only leads to overeating and snacking throughout the day. Try to fit three meals and two or three snacks into each day to keep eating habits regular in your calorie intake under control.

Most college dining room cafeteria plans will encourage an all-you-can-eat mentality. Instead fill your plate with at least 50% greenery, such as fresh salads or cooked vegetables. Couple that with grilled chicken or a hamburger without the bun. The rest of the plate can be filled with whole grains such as steamed brown rice or a whole wheat bread.

Watch out for liquid calories in the form of alcohol and soda and plan your dorm room for cramming. Liquid calories add up quickly and is often part of the reason why people gain weight in the first year. Cramming to stay awake at night shouldn\’t include cookies, candy and chips. Instead keep the room free of junk food. Stock a small fridge with yogurt, fruit or granola bars.

Interestingly, MTV is now joining the reality TV phenomenon in casting for a new weight-loss competition show featuring 15 college students who are going to compete to shed the recent weight big gains in their first year of college.