By Chas Kuhn
Beginning college is a time of newfound and exciting experiences for many young freshman students: no curfew, meeting new and interesting friends, great parties, a different and relaxed schedule. Perhaps more intriguing than all the rest are the food choices that include a 24 hour fast food drive in at every block with the ever growing dollar menus. It can be very easy to relax a proper eating regime in the face of limited finances, late hours due to studying and or social activities, convenience, and the need for immediate gratification. Unfortunately, a poor diet combined with decreased physical activity often leads to weight gain. And it is that weight gain, common among many college students in general and specifically incoming college freshman, that is referred to as “The Freshman 15”. A study at Rutgers’s Cook College concluded that “The Freshman 15” is a myth and exaggerated across the board. Sixty-seven students were weighed in the fall and again in the spring. The study concluded that weight gain averaged to be only seven pounds, which equals a caloric surplus of 112 calories per day. “We found that the first year of college is a period in which weight and fat gain may occur,” said Daniel Hoffman, one of the professors from the Department of Nutritional Sciences. “But, in the group we studied, the weight gain is less than 15 pounds and is not universal.” In fact, three quarters of the students did gain weight. The study was published in the Journal of American College health last spring. The problem with this study is that it did not take into consideration activity level, or the amount of muscle each participant had. While many want to focus on the popular concept of “Freshman 15”, the real danger and focus of weight gain should be understood by everyone, underclassman or graduate, as all of us are at risk for unnecessary weight gain. Carlos Rivas, the Fitness Director of Baptist East Milestone Wellness Center, has dedicated his life to his own personal fitness (Mr. Kentucky 1999), in addition to helping countless others reach their own fitness goals through motivation, counseling, and personal training. He holds a Master’s Degree in Exercise Physiology, and is certified in many areas of the fitness industry. The concept of creeping obesity, according to Rivas, suggests that on average people will gain at least 2 pounds of body fat per year between the ages of 20 and 50, and at that rate, any attempt to avoid obesity by the Body Mass Index standard will be futile. Weight gain is not an especially desired result of the college experience. Not only can it lead to tight pants and decreased health, but eating poorly can negatively affect cognitive ability, overall energy level, complexion, and personal confidence. If the urge to eat overly fattening food can not be avoided, then there are things that can be done to counteract the fat accumulating consequences of decreased activity coupled with a poor diet. Regulating and especially decreasing the frequency in which these overly fattening foods are consumed can help address the reality of weight gain. Rivas says the most practical way to avoid weight gain is by simply watching what you eat. While many of us have been force-fed (no pun intended) information on many fad diets, in reality these diets can be extreme and cut out essential nutrition. Carbohydrates only pose a threat when too many are taken in and not enough converted to energy. Anything of caloric value not used will be converted into body fat. Mr. Rivas says that the single most important thing is an individual’s eating habits and awareness of proper foods. Water intake represents an important facet of weight management and is essential to any person’s physical and biological well being. Rivas goes on to say that students in the 18 – 21 age group need at least “. . . 64 ounces of water a day or eight 8oz. glasses.” If a student is not taking in enough water, they can become dehydrated and energy levels will suffer. The best way to monitor your hydration level is to pay attention to the color of your urine. If it is bright or dark yellow, then you could be dehydrated. Clear urine indicates sufficient levels of hydration, and extra water should be taken in when ingesting caffeine or alcohol as diuretics will tend to dehydrate the body. Many students will consume foods that are extremely high in sugar content, such as candy bars, soft drinks, juice, granola and other cereals. In addition to choosing foods that are especially high in sugar, they will choose foods that are very high in fat content: pizza, hamburgers, and Mexican food are some of the more popular. Counting calories as stated before, will aid and possibly defeat the tendency to gain weight. Rivas specified that non-athletic or not active type males that are within the 18 – 21 age group need 2000 – 2200 calories a day, while females need 1400 – 1500 calories a day. Men can metabolize more calories because they typically have more muscle mass. The suggested calorie amounts above represent an average diet that too often is exceeded because many college students will eat twice or three times that. This can happen in a single night, when college students consume multiple alcoholic drinks, soft drinks and then add fast food or pizza to the equation. This can put a student’s caloric intake into the 6000 calories a day range which will result in considerable weight gain. According to Rivas, another way to avoid gaining weight is to, “. . . watch what you eat and not skip meals.” Adding that “. . . skipping meals (especially breakfast) will actually slow down the person’s metabolism and put the body into starvation mode, which heightens the body’s tendency to retain fat instead of converting it into energy.” Breakfast is the most important meal of the day and should “. . . incorporate fruits, oatmeal, or low sugar cereal.” He says that by eating “. . . three meals a day, and incorporating healthy snacks such as fruit instead of sugary snacks,” the body will automatically burn more calories. Sugar should be avoided. If students are paying attention to what they are eating in terms of selecting healthy choices, then weight gain can be avoided.
