Despite having a million things to worry about, the “Freshman 15” seems to be the one concept that terrifies incoming students. The myth is that the start of college brings with it a near automatic and inescapable weight gain.
U. Nebraska Health Center Marketing Coordinator Jennifer Snyder says many dietitians shy away from the term because it sends a poor message and shifts emphasis from health and wellness, placing it instead on only weight.
“It has negative connotations, that when you come to school you’re automatically going to gain 15 pounds…puts that mindset that you will have to do a lot to keep that from happening, which is not necessarily healthy,” Snyder said.
The truth is many students do gain weight when they come to college, and women are more likely than men to be affected. Coming to college is a dramatic change in lifestyle, but there are seven simple tips that will help incoming students adjust and maintain (or create) healthier lifestyles. “Now is the perfect time to create a healthy lifestyle and make great choices,” Synder said.
Sleep.
What seems like the easiest thing for students to do to maintain healthiness is often the first thing college students disregard.
“Most students do not get that much sleep because you’re either working late, you’re taking classes that are tougher than what you were used to, you have to study more than you did in high school,” Snyder said. “Socially, you’re on your own, you’re staying out later … all of those things factor into not getting enough sleep.”
Students are encouraged to get involved in school, which is the way to get the most out of the college experience, but if that involvement is not managed, it can take a toll on sleep patterns which can affect the rest of the body, resulting in weight gain or fatigue.
“It seems like once you start not taking care of your body and giving it the rest it needs other things start happening,” Snyder said.
Choices and Time Management.
If students just think about their decisions and how they will be affected, it is more likely to remain strong and healthy. It is often the first time incoming freshmen are away from parents’ guidance and making their own decisions, which sometimes leads to poorly made ones.
“Students tend to be really busy and really involved,” Snyder said. “I think time management is as big an issue as anything. if you can’t manage your time, you fall behind in class, you might start worrying about everything, you get sick, it’s just a snowball.”
The dining halls have a bad reputation for having terrible food, but they are actually required to put nutrition facts on all the dishes, making it easy for students to choose healthy alternatives while eating there. Paying attention to what and how much is being eaten will help strengthen your body by providing it with the necessary nutrients.
Weird eating hours.
Beyond eating a balanced meal, it is very important to set a regular schedule for eating, or at the very least, avoid eating in the middle of the night. Whether due to drinking then making impulsive decisions, or simply pulling an all-nighter studying and taking a food break, eating a pizza a 2 a.m. is never a good idea. It makes it harder for your metabolism to be active when food is consumed late in the evening, and throws off the body’s natural scheduling.
Setting a schedule to remain active.
The campus recreation center has many options for physical activity. The increased amount of walking on campus causes many students to actually lose weight when they come to college, but for some students used to rigorous training in high school sports, the activity might be a decrease from what they were doing before. Either way, actually scheduling time to work out will increase the odds that students stick to a regimen.
“The giant weight room at the Rec can be intimidating, but the truth is “people really aren’t looking at you,” Snyder said. “They’re not really watching you, so just do your thing and don’t worry about what you look like.”
There are alternatives to the weight room for those still intimidated. Group classes can help motivation and guide students into healthy, beneficial activity. Also, additional rooms like the Super Circuit at the Rec can help take away the intimidation factor by providing a smaller space to work in with a standardized routine. Intramural sports, from basketball to broomball, are another great way to remain active, and also help incoming freshmen meet other students.
Have a work out buddy.
“If you have someone you’re working out with, it makes you more accountable, because you don’t want to let that other person down,” Snyder said. “It is easier to let yourself down than someone else.”
Students will be more likely to try new things, such as the classes, the swimming pool or the climbing wall, with a friend to cushion the awkwardness.
Opportunity for change.
“When you’re in college, that is when a lot of healthy or not so healthy habits begin,” Snyder said. “It’s easier to change your ways when you’re 19 or 20 than when you’re 50. It’s a time for you to figure out who you want to be and what you want to be.” This is often the first chance students have to really make their own decisions, and that should include an awareness for their health and wellness. Making it a conscious decision and actively trying to make better decisions will help students avoid weight gain and become healthier overall.
Avoid alcohol.
Not only does drinking increase the intake of calories in short periods of time at odd hours, it also encourages bad decisions.
“If you’re drinking, that’s when you order the pizza at 2 in the morning,” Snyder said. Beer and other alcohol are full of calories and, combined with the bad food choices that result, can slow the body down immediately. Students will also be less likely to work out if they’re hung over. Alcohol can have a quick and substantial impact on incoming freshmen who might control themselves less in college because they can more freely make their own decisions.