Avoiding Freshman Weight Gain

Freshman year brings on a new school, different friends, a new living situation, and a brand new huge list of things to worry about. Well, here's one more thing to add to the list: the freshman 15.

According to a study done by Tufts University, students in their first year of college gain an average of four to six pounds.

"Weight gain when people come to college, which occurs in both men and women, is relatively common, whether it's 15, 10, five or 30 pounds," said Dr. Mary Watts, a leading physician at UW Hall Health.

Nate Chapman, a senior computer science major at the UW, gained 35 pounds his freshman year. Mostly he, like many other students who live in the resident halls, partly faults Housing and Food Services (HFS) for the poor food choices they offer.

"Basically, freshman year, I expected HFS to take as active of interest in my health as my mother did," Chapman said.

Although according to Storm Hodge, the HFS dining services operation manager, HFS does offer high-calorie and high-fat foods, Watts listed a number of other factors that help new students pack on the pounds. Among poor food decisions, "mine fields" including lack of sleep, "falling off the exercise wagon," stress and the college party scene contribute to the freshman 15.

Watts and Hodge both hold that the biggest problem is that students make poor lifestyle and food decisions when they enter college. HFS, which provides meals daily to approximately 5,300 residence hall students and countless other members of the UW community, offers a wide variety of food options, from salad and Subway to pizza and potato chips.

"It's a catch-22 ' you need to have choices but you also need the customer to make the right decision," Hodge said.

There are ways to avoid the freshman five, 15 or 35 even if you do splurge on that pizza and piece of chocolate cake at the Eight at McMahon once in a while, however.

"Number one, know [the danger] exists," Watts said.

Being aware that you're at risk and taking actions such as maintaining healthy sleeping habits, smart food choices and an exercise schedule, as well as moderating alcohol consumption, all can help students to avoid the freshman 15, she said.

Create a reasonable exercise plan.

don't commit yourself to an exercise plan you can't stick to. It's unlikely you'll be making it to the IMA for three hours a day, everyday. Instead, strive for three moderate-length workouts a week to keep you healthy without sacrificing study time or your social life.

Find healthy substitutes

Little things add up. If your college diet must include chips and dip, opt for tortilla chips and salsa instead of potato chips and ranch. Switch to diet soda or water if the "diet" flavor doesn"t work for you. Drinking eight glasses of water a day will also prevent you from retaining fluids and help facilitate weight loss.

Develop a meal plan.

By deciding what you're going to eat in advance, you can settle on healthy choices and be less likely to eat impulsively. You can also decide how much is reasonable to eat, so you'll know to stop before consuming half a bag of Oreos or four slices of lasagna.

Find a gym buddy (or several).

Going to the gym with a friend or as a group can make it less of a chore. you'll be less likely to blow off your work out when someone else is relying on you to go, and the friendly competition and encouragement may push you to work out a little harder.

Eat lots of fruits and vegetables.

Grapes and kale are unlikely contributors to a burgeoning middle. Eating five to eight servings of fruits and greens a day will fill you up with so much produce you won"t have room for another ho-ho. Make sure you're getting vegetables on your plate when you hit the cafeteria lines and also consider carrying fruits or carrot sticks to snack on in between meals.

Take care of yourself.

Getting sleep and keeping a regular schedule is key to maintaining healthy eating habits. Avoid all-nighters whenever possible so that you're awake enough to make good choices during the day and have the energy to exercise.

Reporter Shayla Miles: news@thedaily.washington.edu