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| Avoiding the "Freshman Fifteen" | ||
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| Is the Freshman Fifteen myth or reality? The Freshman Fifteen has become part of college lore and the very real worry of many incoming college students, particularly college women. It refers to the belief that freshman commonly gain 15 pounds in the first year. The source for this is lost in folklore but the legend persists. Is it true? Is this primarily a college women's problem? Anecdotal data suggests that weight gain does often occur in the first year away from home. Some gain ten to twenty pounds, however some students lose weight. The outcome depends on the particular student, the student's eating and exercise patterns at home and the eating and exercise patterns developed at college. A framework for this paper is that there are two major factors that contribute to weight. One is diet or actual intake of calories; the other is exercise or expenditure of calories. Any weight management plan needs to consider both of these factors. Decreased exercise - depends on prior exercise level. HS athletes who are accustomed to large amounts of exercise built into their day; find that they continue eating habits that are based on a much larger exercise base Individual must take responsibility for work-outs. College men are better at this than college women. Perhaps more immediate results in muscle development, success is measured in muscles rather than inches and pounds. Increased Food intake Food card with limited or special food intake. Want to get your money's worth, increased carbohydrates in cafeteria food. Carbs are better looking, more attractive. Late night eating especially of high fat food. Lack of eating , sleeping schedule. Stress eating. Problems with structuring time. Cost-high fat food is cheaper and tastes better. Eating on the run. Class breaks Machine eating, dorm refrigerators. Change in types of food available, depending on family food values. Whereas before food was partially controlled by availability and what parents tocked or bought, now it is the same amount of work for the student to purchase high fat as healthy food. Students from stricter environments may have more difficulty. Drinks: juice and sodas w sugar, class breaks Hormones, some college women may start oral contraceptive which also contributes to wt gain. ETOH intake, decreases metabolism and also high calorie intake Causes: Beer, alcohol also go with snacks (Cortisol levels) Solutions1. Monitor weight regularly at college, at least once a month. Then you'll be able to detect weight gain or loss sooner make changes accordingly. It's easier to deal with a 5 pound weight gain than 15. Assess your food intake and exercise output levels prior to college. If you've been regularly exercising 5-7 hrs per week as many athletes do 2. How to reverse the ratio?
Diet, choose healthy foods, increase intake of fruits and vegetables exercise, discipline, look for rewards, increase walking Bad solutions
Thank you to Mary Ann Roach and Beth Handley
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