Helpful Suggestions to avoid the "freshman 15"

By Olivia Biagi
Collegian Editor
August 29, 2007

Although the phenomenon known as the “freshman 15,” in which college students gain about 15 pounds in their freshman year, has not been scientifically proven, it is likely that college students are apt to gain weight in that first year. Greasy dining hall food, late night pizzas and cheesesteaks and the endless amount of snacks and soft drinks found on campus at vending machines, in dorm rooms and in the student union are all unhealthy eating habits contributing to weight gain on college campuses across the country.

The first step in preventing weight gain is through education. The following information is not in-depth; it is only a brief summary. If you wish to learn more, ask at the Student Health Center or research nutrition at Connelly Library.

In order to maintain a constant weight, one must exert as many calories as one intakes every day. A calorie is a unit of energy found in food and drinks. They provide the body with the energy it needs to get through day-to-day tasks. According to the Food and Drug Administration, the standard calorie intake (which does not apply to everyone) is 2,000 calories per day. If a person consumes more than 2,000 calories, and does not add any extra exercise to his or her daily routine, he or she will begin to gain weight. If a person consumes less than 2,000 calories, he or she will begin to lose weight.

Thus, the best way to avoid gaining weight while in college is to balance out calorie intake with exercise. Here are some tips to help maintain weight:

Tip # 1: Avoid using the elevators in St. Basil Court and all of the classroom buildings. Using the stairs will help burn calories, as well as tone leg muscles and give a minimal cardio workout.

Tip # 2: Walk around campus when possible rather than using the shuttle. While utilizing the shuttle at night is safer, walk ing to classes and the other residence halls during the day is a good exercise. To burn more calories and get the heart pumping, don’t take a leisurely stroll; walk faster than normal.

Tip # 3: Avoid fried foods in the dining hall. Ask for the grilled chicken at Treetops, plain or cut up and create a chicken caesar salad at the salad bar. Eat sandwiches on wheat or rye bread rather than white. The Department of Health and Human Services and Department of Agriculture recommend that Americans consume at least three ounces of whole grains per day because of the vitamins, minerals and fiber they provide (see www.fda.gov for more information). Also, make sure to grab fruit or vegetables with each meal, and limit the consumption of French fries.

Tip # 4: Limit soda intake. Soft drinks are high in calories, whereas water has zero.

Tip # 5: Exercise at least three times a week. Work out on the cardio machines at the Hayman Center, or at the International Blue Cross Fitness Center. Try walking or running on the treadmills, riding the stationary bicycles and using the elliptical machines.

Tip # 6: Avoid eating late at night. Ordering late night pizzas before bed results in the consumtion of calories that you will not burn off in your sleep.

biagio1@lasalle.edu