Entering freshmen will now be the ones to battle those dreaded extra pounds as they embark on their first year of college. Some
The ?Freshman 15? may actually be a bit lower than all of the hype claims. According to a study in the Journal of American College Health, while 70 percent of students in the study gained a ?significant? amount of weight between the start of college and the end of sophomore year, most students did not gain the full 15 pounds. ?The average weight gain was closer to nine pounds among the group of 764 students.
Nine pounds, though, is still a lot to gain. ?Weight gain should be no mystery, though, when students analyze many of their living habits.
The first culprit may be unhealthy or late-night snacking, or worse, the unhealthy and late-night snacking.
Many students enjoy snacking while studying. ?After all, writing that 15-page paper on Moby Dick isn?t so bad when you have Peanut M&M?s at an arm?s length. ?Eating while one is distracted, though, can be a dangerous thing. ?A study at Yale University showed that when subjects watched television while eating pizza, they ate 36 percent more than they would have without being distracted.
It?s no secret that many student-favorite snacks include things high in empty calories that are cheap, tasty and unfortunately not very healthy. ?After all, it?s easier to keep Oreos in a dorm room than a bag of broccoli that will spoil after a week.
The U.S. Department of Agriculture defines empty calories as foods and beverages that are high in calories with solid fats or added sugars and without real nutritional value. ?The website states that ?it is important to limit empty calories to the amount that fits your calorie and nutrient means.?
For late-night eating, the Taco Bell located at 2055 W. Martin Luther King Blvd can be a best friend and a worst enemy to many students. ?Not only is the restaurant open 24 hours, but students also get a discount.
?All you have to do is show a student I.D,? said Cathy Paine, store manager of the Taco Bell on Martin Luther King Boulevard.
The open-late restaurant is a tasty solution to late-night hunger.
?When you?re studying late at night and you get hungry, all the dining halls are closed, so you go to Taco Bell,? said Megan Wojcicki, a senior. ??They always advertise the ?Fourth Meal,? but that?s really what it is ? people have dinner early, and then they?re hungry again. ?It ends up being their fourth meal of the day.?
Another culprit of weight gain may be a lack of activity. ?Students who participated in high school sports but aren?t participating at the university level are not accustomed to the lack of physical activity. ?Newly sedentary students may eat the same amount they did when they worked out for three or four hours a day. ?Now that they are not burning as many calories, they may put on extra weight ? and not from muscle.
A final reason behind university students? quick weight gain is alcohol consumption. ?Students that begin to drink significantly in college may see a quick increase in their waistlines.
A bottle of regular beer generally contains around 150 calories, while a rum and coke often has around 200 calories, according to nutrition information. ?Having a few drinks in a night can tally up to the same calorie count as eating an entire extra dinner.
Students can avoid the ?freshman 15? ? ?or perhaps more appropriately the ?freshman nine? ? ?by getting active, being involved and watching what they eat.
The HPER building gives students free access to workout facilities, fitness classes, intramural sports and a wealth of other activities.
?Staying active through exercise and recreation during college can be beneficial in multiple ways,? said Katie Helms, assistant director of University Recreation. ??Physically, exercise and recreation can help students maintain a healthy weight, reduce stress and aid immune system function, all of which ultimately enhance academic performance.?
Students that wander through the HPER building could get lost for hours exploring the different opportunities that University Recreation provides for students to stay healthy and active. ?The building includes a fitness center, pool, indoor track, basketball and racquetball courts, rock climbing and more.
?The Fitness/Wellness program provides group exercise classes at no extra charge for students, as well as various other group classes and wellness seminars,? Helms said. ??The Intramural Sports program offers sport leagues in various sports such as flag football, soccer, softball, volleyball and tennis.?
Students looking around campus will find still more programs.
Club sports are a more competitive sports option. ?Those teams practice regularly and compete with other schools. ?The Outdoor Connection Center offers gear rental services as well as hiking, biking, climbing and paddling outings. ?Classes in activities such as Ballroom Dance, capoeira (a Brazilian combination of martial arts, sports and music) and CPR are also available, Helms said.
Another important way to avoid gaining weight is for students to watch their eating habits. ?While campus dining halls offer great desserts, they also offer very healthy options, including a salad bar always filled with fresh vegetables and toppings. ?Students can make use of these options to stay healthy.
?Always survey the dining halls before you get a plate, so you know what you want to eat most,? said Macy Brisben, a UA junior. ?Get lots of things on only one plate, including dessert, and don?t go back for seconds. ?The best way to keep track of what you eat is to use an iPhone calories app.?
For the inevitable study-and-snacking combo, Dr. Melina Jampolis, Diet and Fitness expert for CNN.com, recommends that students should keep snacks such as baby carrots, apples, string cheese and low-fat microwave popcorn in their dorm room.
Another way to stay healthy is to incorporate physical activity while studying.
?The brain works much better with good blood flow,? said Jean Henry, associate professor of health science. ?Never sit for more that 45 to 50 minutes without getting up and moving around.?
Involvement in campus activities is another way for UA students to stay healthy and active. ?There are more than 250 registered student organizations on the UA campus, according to the Center for Leadership and Community Engagement website.
?For me, I eat when I am bored, so students should be sure to get involved,? Brisben said.
One of the keys to both staying healthy and getting involved is to get plugged in socially.
?Find a partner in your plan to stay healthy ? someone you can be active with, watch calories with, etc.,? Henry said. ??Our social connections do help determine our habits and behaviors; be sure you are surrounding yourself with others who want to stay healthy.?
All of this together can lead to not only avoiding the freshman weight gain, but becoming even more fit freshman year and beyond.
Source: http://www.uatrav.com/2011/freshman-15-the-battle-of-the-bulge/
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