How to Avoid the Freshman 15
By Grace McGowan
Everyone wants to be healthy, but this concern is especially strong among college students, who worry about gaining the dreaded Freshman 15. The Freshman 15 is the idea that students gain fifteen pounds during their first year at college. This is, of course, not a binding rule. Some students may not gain any weight at all, and others may gain more than fifteen pounds. Everyone’s metabolism, activity levels, and susceptibility to weight gain are different. However, many students experience common changes during the college years that can contribute to the Freshman 15.
Freshman year is the first time that many students have the freedom to plan all of their own meals, and the dining halls and late night visits to Campco offer plenty of opportunities to have an imperfect diet. Many students exercise less in college, especially those who played sports in high school but did not continue to do so at the collegiate level. Changing metabolism is another factor that can contribute to weight gain during college. Women switch to an adult metabolism around the start of the college years, while men experience this change closer to the end of college. Finally, college students can experience stress, homesickness, and anxiety as they learn to acclimate to their new environment, all of which can contribute to overeating or other unhealthy habits. All of these factors mean that college students will likely need to give more thought to their nutrition and health to avoid rapid weight gain.
Needless to say, weight is not equivalent to one’s beauty or intrinsic value, and the concern around the Freshman 15 has more to do with health issues surrounding rapid weight gain rather than a number on the scale. Gaining significant weight in a short amount of time correlates with health complications later in life, such as high cholesterol or heart disease. Furthermore, unhealthy eating means that you aren’t getting the right amount of nutrients. This affects memory and energy levels, both of which are necessary to functioning well in college. The most important thing, then, is learning to incorporate consistent exercise and healthy eating habits into a busy college lifestyle. With that, here’s some tips to avoid the Freshman 15:
1.Get lots of sleep.
Sleep deprivation affects hormones related to hunger and appetite, so if you aren’t getting enough sleep, you may find yourself eating more or not feeling full after meals. College students can have difficulty sticking to a good sleep schedule, so be sure to try to get six to eight hours of sleep a night to keep those hormones in balance.
2. Don’t drink your calories.
Soda, energy drinks, and alcohol can all be highly caloric, and they usually have high levels of sugar as well. Drinking water with your meals instead of soda or putting skim milk in your coffee are easy ways to cut out extra calories.
3. Eat a healthy breakfast.
Skipping breakfast leads to increased snacking and larger meals later in the day. Choosing healthy foods to eat for breakfast, such as oatmeal or eggs instead of pastries, is also important. These nutrient-rich foods will help keep your memory and concentration strong during your classes.
4. Exercise regularly.
In addition to a having healthy diet, making exercise a regular part of your schedule helps prevent weight gain. Find a form of exercise that’s fun for you, and try to do something active every day. Join an intramural team, go for a run or a walk with a friend, or sign up for a fitness class at the Davis Center.
5. Remember that everything is okay in moderation.
Being too restrictive with your diet is usually what leads to binging on unhealthy foods and possibly giving up on eating healthy altogether. It’s usually not a good idea to totally eliminate something from your diet, such as all sugar. It’s just too difficult to maintain long-term. Additionally, you don’t need to feel bad about eating ice cream or pizza (as long as your whole diet isn’t ice cream and pizza). Having a piece of candy when you’re craving it, for example, is better than denying yourself and ending up eating the whole box of candy later.
6. Make an appointment with a Registered Dietitian at Villanova.
You can sign up for a free appointment with a dietitian through The Office of Health Promotion. The dietitian will help you make a nutrition and fitness plan that works for your schedule. Per the Health Promotion website, consultation topics can include “improving dietary habits, plant-based diets, sports nutrition, dietary intolerances and food allergies, and weight maintenance.” Search for “Thrive 365” on MyNova to access the sign-up page.
