Freshman 15 - Final Project Information summary PDF

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Project information about Freshmen 15 to present in class...

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Freshman 15 Thomas

Eben

Carmen

Sara

INTRODUCTION: It's hard to be an incoming freshman and avoid hearing about the dreaded "freshman 15," a common term used to describe the weight that many incoming freshmen tend to gain during their first year in college. While the poundage doesn't always exactly ring in at fifteen, the tendency to gain weight is significant enough to earn itself a lasting title. First, it's important to note that this specific amount of weight gain isn't common to everyone. Some people gain more weight, some less, and some gain no extra weight at all, or even lose pounds when they leave home for college for the first time. However, it's a common enough experience that it has earned a nickname that has endured through several decades. Plus, it's something to be aware of so it can hopefully be avoided.

RESEARCH: Studies show that most college students gain weight, especially during their first year. A 2015 review of 32 studies found that more than 60% of college students gained weight during their freshman year. College freshmen in the study gained around 7.5 pounds (3.38 kg), on average. The review also found that students gained weight at a much faster rate than the general population. This is not surprising given that college students can have significantly different lifestyles than people who are not in college.

REASONS: What causes the notorious weight gain experienced by new college students? Let's explore some of the underlying factors at play in the freshman 15. 1) New Eating Habits When you're living with parents and going to high school, many of the details of what, when and how much you eat are already planned out for you. Getting to college and having unlimited choices (and limited cooking experience) can make a diet of fast food, chips, soft drinks, and pizza at 3 a.m. commonplace. Several weeks of this can cause quick weight gain. 2) Eating While Studying Many new college students find themselves in a position of doing less studying during class time (under the watchful eye of a teacher) and more studying on their own time when they can mindlessly snack on junk food for hours without anyone noticing. If you find yourself doing this, stop. Eating large amounts of unhealthy food when you wouldn't normally be hungry is not a good thing. Mindless eating when you're bored or engaged in another activity can lead to weight gain. 3) Eating Late at Night Closely related to the eating-while-studying phenomenon is the eating-late-at-night habit that many incoming freshmen develop. You may naturally find yourself staying up later to study or party, and hunger may sneak up on you. This sudden craving can lead to late-night eating, overeating, or binge eating. And, any of those behaviors can lead to weight gain. 4) Eating Snack Food Often, the most convenient late-night food is fast food. In fact, fast food is a convenient choice for any time of day. If you're not used to cooking your own meals or focused on

making healthy choices when you buy your meals, it's easy to fall into a diet of burgers, fries, and deep-fried nuggets, supplemented with chips and soft drinks. 5) Emotional Eating College life comes with many changes and challenges, including difficult classes, new relationships, and homesickness. Many people deal with emotional stresses like these with emotional eating, which includes eating when you're not hungry or filling an emotional void with food. If you find yourself becoming an emotional eater, it's time to stop emotional eating before you get closer to gaining the freshman 15. 6) Drinking Yes, many college students drink—even freshmen. This contributes to the freshman 15 in two ways. Alcoholic drinks tend to be high in calories. Additionally, alcohol can deteriorate muscle tissue, which lowers your overall metabolism. 7) You're At That Age Many freshman 15 factors are under your control, but this one isn't—your age. During the middle school and high school years, most teens are growing pretty quickly and staying active. The college years, however, generally occur in the first years of adulthood when most of a person's physical growth is complete and some lifestyle habits may start to change. This change can contribute to the other factors that cause weight gain, leading many people to start putting on weight for the first time in their lives. This is the perfect time to start developing habits that will help maintain a healthy lifestyle for years to come.

TIPS: How can the freshman 15 be avoided? While gaining weight in college may seem unavoidable, there are plenty of things you can do to help prevent it and keep yourself feeling better in the long run.

Together with Cara, the sports nutritionist here at SBU, we compiled some tips to help you manage your weight (athlete edition). 1) Don't get obsessed with counting calories! In general, calorie counting is not the best approach to weight control. When you rely solely on counting calories, you never learn to listen to your body's hunger and satiety signals, which can be a powerful tool in helping to keep off unwanted pounds. That's not to say calories don't matter. Experts still agree that consuming fewer calories than you burn leads to weight loss. But there's no need to obsess about them, and specially, being D1 athletes who train so many hours per day. Instead, it can be more useful to have a general idea of how many calories you require to reach your goal—and which foods are more likely to help you get there. Think of it as calorie awareness versus calorie counting. If you want to get a better insight about the nutrient values of the food you are eating, try downloading nutrislice. You can get the app for free on Apple Store and Play Store. It is linked and updated every day with the menus and food options on campus (bla bla bla....). 2) Eat and prepare healthy snacks After practice, pass by the fueling station and get a healthy snack. Try to eat as much protein as possible after exercising. The overnight oats and the protein cereal are your best choice, but feel free to take a piece of fruit or a granola bar as well. If you tend to study late at night and need snacks to stay focused, prepare some healthy snacks beforehand that will keep you focused, curb your appetite, and help you stay away from less nutritious, higher calorie fare. Here are some great healthy and convenient snack options you can keep in your room: 

Berries. Berries are great to have on hand, as they're low in calories but high in nutrients and antioxidants.

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Nuts. Nuts are a great snack, high in heart-healthy fats and protein.

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Nut and dried fruit bars. Snack bars with dried fruits and nuts are extremely portable and pack high amounts of protein, fiber, and calories.

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Apple or banana slices with nut butter. Fruit with nut butter is a great satisfying snack that combines healthy carbs with sources of healthy fat and protein.

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Carrot or celery sticks with hummus. This is a low calorie snack that's high in fiber and nutrients.

It's also a good idea to cut back on sugary drinks and alcohol. They're generally high in empty calories and lacking in nutrients, and they don't curb your appetite the same way whole foods do. 3) Fill your plate with nutrient-dense foods When it comes to navigating the dining hall, start by filling your plate with plenty of vegetables, fruit, whole grains such as brown rice, and a source of lean protein like fish, chicken, or beans. Filling your plate with more healthy nutrient-dense foods like these will leave less room for unhealthy items. Building a balanced plate with a combination of fiber-rich whole grains, colorful produce, and lean protein will also help you stay fuller longer, give you the energy to power through a long day of classes and studying, and help prevent unwanted weight gain. 4) Manage your stress levels Stress can be difficult to manage and can affect your weight and mental health. There are many approaches to stress management, so it's a good idea to take some time to figure out which healthy ways to manage stress work best for you.

Some great ways to help relieve stress include: 

spending time outdoors

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going for a walk in the park or a hike outdoors

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practicing breathing exercises

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doing yoga

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meditating

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listening to music you enjoy

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seeking meaningful social connection

If you're having trouble finding a healthy way to manage stress, consider seeking help from a mental health counselor at your college.

CONCLUSION: During your college years, lots of things change. Many college students have to deal with new living situations and balance a hefty class load, all while making new friends and trying to maintain a social life. That's why eating habits also tend to change in college, and that's totally okay. Late nights out, frequent alcohol intake, and limited healthy food options can take their toll on your overall health. You can do many things to avoid weight gain, such as finding ways to stay active, keeping nutritious snacks on hand, choosing healthier options from the cafeteria, and finding healthy ways to manage stress....