It’s the start of a new semester, brimming with deadlines, expectations, and…weight gain? Although the “Freshman 15” may be over-exaggerated, maintaining a healthy weight in the college environment can be challenging.
A nationwide study on the “Freshman 15” by researchers at Ohio State University in 2011 indicated students gained an average of 2.5 to 3.5 pounds during the first year of college.
Contrary to popular belief, this study identified less than 10 percent of college freshmen gained 15 pounds or more, while 25 percent of freshmen actually lost weight during their first year of college. While this study may dispel some of the hype of the “Freshman 15,” the widespread paranoia of this phrase tends to be more damaging than positive.
Instead of fixating on the number on a scale, think about other important indicators for health such as: energy level, mood, mental health and physical fitness.
College is a huge step towards independent living, meaning that the habits you establish now will influence you throughout adulthood.
Students must balance academics and big changes like living away from home, navigating a foreign food environment and social pressures.
Instead of thinking about weight gain in college as inevitable, make the decision to live a healthy and balanced lifestyle. Establishing healthy habits for sleep, diet and exercise during these next four years will serve as the foundation for health during your adult life.
Ultimately, the choice is yours. There will always be reasons to prioritize everything else above your personal health. The challenge for every college student, from freshman to senior, is to find the balance between enjoying the college experience and keeping your health a top priority.
In preparing for a healthy semester, keep these following tips in mind:
1) Be Choosy:
A huge transition at college is all-you-can-eat buffets. Be a smart consumer by sticking to a single plate, avoiding seconds and making half your plate fruits and vegetables. Remember that dessert is an indulgence, not a food group!
2) Say No to Junk:
Instead of reaching for the processed cookies, candies, and sodas, choose wholesome and fresh foods. Fruits, vegetables, whole grains and low-fat dairy can be a convenient, tasty and fit within a college student’s budget.
3) Get Active:
Find ways to incorporate physical activity into your daily life, such as walking to class, biking around town, and hiking around the Palouse. Intramurals and wellness classes are also a great way to make physical activity social and motivating.
4) Rest and Recuperate:
Never underestimate the power of good night’s rest. Sleep deprivation can lead to an unhealthy dependence on caffeine, high-sugar foods and beverages, inevitably contributing to weight gain. Set up a consistent sleep pattern that leaves you feeling rested and recharged.
5) Relax:
Stress and weight gain are interrelated. Find ways to manage stress in a healthy way, such as exercising, spending time with positive people and doing activities you enjoy.
For resources on managing stress, contact the UI Counseling and Testing Center at (208)-885-6716.
Marissa Rudley, RD, LD, campus dietitian, can be reached at [email protected] or (208)-885-6717