The Freshman 15 seems like an inevitability in modern North-American Universities. The reasons for weight-gain seem obvious enough but are often very difficult to avoid. A dangerous mix of new surroundings, loss of a social network, college dining options, and more intense schoolwork create a perfect storm for weight gain.A study done at Cornell University states that most students gain on average four pounds during their first 3 months in school. Many times higher than the average 17-18 year old.
Almost all college freshman unless they live at home are faced with new surroundings. There are no gradual transitions from elementary school to middle school to high school. None of the same teachers or friends are around and this can make college a daunting and often lonely place. Many students may turn to "comfort foods" with no nutritional value, that they would have avoided at home when surrounded by friends and family to make themselves feel better. If the students themselves do not seek it out, many a caring Mom (my own included) send care packages filled with cards, favorite foods, money and other goodies. Finally, even without turning to junk food for solace or care-packages, college students are trying to adapt and create a new social network. A large part of making friends is "breaking bread" (or in this case pizza). It seems silly to avoid a slice of pizza here and there with your new friends, but after a few months you forget that you're "not supposed to eat this" and it becomes a habit.
Adding to the gastronomic woes are college dining options. If you happen to go to a more traditional college you're options are likely limited to a few cafeterias which have to be both economical and serve a large volume of students. This translates into poor quality and cheap ingredients. No cafeteria can afford to truck in fresh fruit and vegetables everyday, instead they rely on frozen meat, and easy to prepare fast-food.
But just eating poorly is not generally enough to gain weight. Theoretically if you exercise enough you will not gain weight. But college students, coming from a year of senioritis in High School are suddenly thrust into a world of studying and reading nightly, monthly papers worth large portions of their grade, and important mid-term and final exams. Between schoolwork, friends and often work many students dont find the time to exercise.
It seems no matter where you turn you're doomed to gain those 15 dreaded pounds. But there are many easy tricks to avoid weight gain. First let's discuss what weight gain is. Weight gain occurs ONLY when you take in more calories than you expend. It is completely possible to look worse and be fatter without having gained any weight via muscle loss. With that in mind to avoid weight gain one should balance their caloric intake with exercise. If you find you dont have the time to exercise, make sure you walk to class and take the stairs at all options. It may seem hard at first but you'll gradually get used to it and find you have more energy. Wherever possible opt for whole grain (not just brown) products instead of white. Instead of eating 3 meals try eating 5-6 smaller ones to keep your metabolism up. Carbohydrates function as energy, when you eat them at night and then dont use them they tend to get stored as fat. Try to pack all your carbohydrates into your morning meals and eat fats at night to slow the digestion.
Finally, It's also important not to obsess over a few pounds, doing well in school and making new friends is more than worth gaining a couple of pounds. Just remember to keep an eye on your nutrition and exercise moderation.