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Avoiding
the
Freshman 15
By Megan Tate
Incoming college students fear it will happen
to them. They’ve heard the horror stories; they know how
bad it can get. No, it’s not failing all their classes or
being stuck with a horrible roommate. It’s the so-called
freshman 15, packing on the pounds from all-you-can-eat dining
halls and late night visits to vending machines.
Stephen Ball, a University of Missouri-Columbia
assistant professor of exercise
physiology, has some advice on how students and universities
can combat the phenomenon. The good news is it may not be as bad
as people think.
“It’s still up in the air about how much students are gaining during their freshman year,” said Ball, who is a state fitness specialist. “It’s probably not 15 pounds, more like six or seven.”
Although it’s not clear if the majority of weight gain is due to increased calories or decreased activity, Ball said it is most likely a combination of both. The all-you-can-eat dining hall meals contribute to the weight gain. A decrease in the exercise students get is probably to blame as well, Ball said.
It’s important to give incoming students basic nutrition counseling, Ball said, perhaps as part of orientation. Students need to be taught that small changes in their diets can make a big difference over a long period of time. For instance, adding 200 calories a day, such as eating an extra cookie after dinner or having a late night snack of potato chips, adds up to an extra 20 pounds in a year.
“It doesn’t seem like much, but it adds up over a long period of time,” Ball explains. “It’s a lot easier to simply cut out those couple hundred calories than to try to burn it off through exercise later.”
Students also may be under the false impression that walking to class is all the exercise they need. While walking is good, it is not enough to offset the extra calories. Students should take advantage of other exercise opportunities, such as playing intramural sports or working out at student recreational centers.
University dining halls also should post nutritional information where students will see it before they make their food selections. This is much more effective than simply having the nutritional information available upon request, Ball suggests.
“In the end, the best way avoid extra pounds is to just use some common sense. Exercise regularly, avoid late night snacking and remember, just because they’re called all-you-can-eat dining halls doesn’t mean you have to do just that,” Ball said.
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Last Update:
December 3, 2007
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