Weight Management 101

College freshmen can pack on unwanted pounds, the so-called 'freshman 15'

WEDNESDAY, Sept. 15, 2004 (HealthDayNews) -- For college freshmen, living away from home for the first time can bring a heady sense of independence -- as well as astonishment that they're suddenly overweight, maybe for the first time in their young lives.

Experts call it the "freshman 15" -- the number of pounds those new to college supposedly gain. And while there's debate whether the phenomenon really exists, many students do put on unwanted pounds, whether it's more or less than the oft-cited 15.

"I would guess at least 50 percent do," said Robert Girandola, an associate professor of kinesiology at the University of Southern California in Los Angeles. And a number of factors explain why, he added.

"They are often living in dorms where the food is served buffet-style," he said. "They are away from any kind of parental influence, whether it is bad or good. Research shows when you eat in a group you eat more."

Also, a dorm dining hall is a social, low-stress gathering place, Girandola said. "The alternative is, you have to go to class, you have to go to your room to study," he said, adding, it can make lingering over dessert too tempting to resist.

"Changing environments can be difficult," agreed Dawn Jackson Blatner, a spokeswoman for the American Dietetic Association. "Anytime environments change -- going to college, getting a new job -- a person's eating and activity environment and routine will change. The college eating environment can be full of high-calorie, high-fat snacking and large portions at buffets and dining halls."

And don't forget the stress associated with getting good grades and developing new friendships, which can also boost food intake, Girandola said. "Certainly food is a stress reliever."

Some researchers subscribe to the theory that the "freshman 15" is a self-fulfilling prophecy. They include Melody Graham, a professor of psychology at Mount Mercy College in Cedar Rapids, Iowa. She published a study in 2002 in the Journal of American College Health that found no significant weight gain, overall, at the end of the year by 49 incoming freshmen.

Those who did gain weight, Graham found, were students who believed they would. "Our data suggest that the freshmen who are most likely to gain weight are those who believe that they will gain their first year in college."

But Cornell University researchers presented a study last year that found the "freshman 15" phenomenon does exist. They tracked 60 students and found they gained about four pounds during their first 12 weeks of college. That would equal approximately 15 pounds at year's end. The Cornell students took in about 174 more calories a day than they burned, which led to the weight gain, said lead researcher David Levitsky, a professor of nutrition and psychology.

Whether the "freshman 15" is myth or reality, there is much to be done to keep weight under control, experts agree. Among their tips:

  • Watch those liquid calories. "Caffeinated sodas to keep you up and studying, alcohol while you are socializing, and juices or smoothies all have extra calories that can equate to weight gain," Blatner said. "Try to pick beverages with low to no calories."
  • Watch late-night eating. "It's OK to eat late at night, as long as you are still trying to choose healthy foods and control portion sizes," Blatner said. Even pizza late at night can be acceptable. Just pick a thin crust, go easy on the cheese, choose vegetable toppings, and limit your portions. Supplement the pizza with a salad, so you'll eat less pizza, she said.
  • Combat calories with exercise. "Students sit at class, in front of the computer, at night, riding in a car," Girandola said. Some are just not very active, he said. Squeeze in activity, he suggests, with such simple measures as taking the stairs instead of the elevators when going to classes and running errands.
  • Pay attention to what you're eating. "Calories can sneak in when people aren't paying much attention," Blatner said. To avoid that problem, don't eat while studying, driving, reading or watching TV. Rather, focus on what you're eating. That way, you won't associate studying with munching potato chips and feel the two activities go hand-in-hand, she said.

More information

To learn more about weight control, visit the U.S. Centers for Disease Control and Prevention.

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