Many first year students around campuses are severely worried about the “Freshman 15”. All sorts of things can contribute to weight gain during the first year of college. Reasons behind gaining this weight may include poor eating habits, excessive partying, lack of sleep, too much stress and not enough exercise.
Going to college is when most students are first on their own. There are no rules that need to be abided by, and many students aren’t used to this freedom. Here at Plymouth State University freshmen are often overwhelmed with everything in front of them.
Melanie Monroe, a former first year student at Plymouth State University gave some words of advice to the new freshmen, saying, “Stay away from the late night beer and pizza!”
Monroe had gained almost 20 pounds her first year and has now gone back to her normal weight. “I never partied in High School, and when I came to Plymouth, that’s all I wanted to do, I could drink all I want, but I was never able to catch up on sleep my first year,” she said. “The amount of schoolwork I had as well caused a lot of stress and I had too much to do to and never made it to the gym. The dining hall and HUB was always readily available for food, so I would eat whatever I wanted, whenever I wanted. I didn’t think it would come back to haunt me,” Monroe added.
Now a senior, Monroe is seen at the gym at least five days a week on the treadmill for almost an hour. When asked how she got rid of all the weight she said, “I work out on a regular basis, I stopped eating most red meat, burgers and pizza, I just got rid of the meal plan Plymouth State offers all together. I go to Hannaford’s, buy some produce for salads, smoothies, and try to make the best of it. I haven’t felt this great about myself for a long time.”One example of a freshman not gaining any weight would be Brie Alati. Alati stated, “I just got lucky!” She ate what she wanted in moderation and she worked out a little bit as well.
Not everyone gains the “Freshman 15”, but according to Arianne Szymas, Nutrition Manager for Sodexo, “There is nothing special about freshmen that makes them gain weight. In fact some freshmen lose weight when they come to college. The ‘Freshmen 15’ is not an absolute and does not happen to everyone. If the student makes good food choices and balances their dietary intake with exercise, weight gain should not be a problem.”
“There are three common responses given by college students when asked about the factors contributing to weight gain in college. These are lack of a consistent schedule, excessive drinking, and 24 hour grazing. These factors affect all college students, not just freshmen.”According to Freshman15.com, “Contrary to common belief, most freshman college students do not gain 15 pounds. Recent studies show that on average, most freshmen gain five pounds”
When it comes to eating in the cafeteria, Szymas said to, “Take two trips around the cafeteria, the first trip to see what is being served and the second trip to make a selection. Commit yourself to eating one fruit and one vegetable at each meal. Only take one plate and do not go back for seconds. Try not to come overly hungry to the cafeteria because then everything looks good and your eyes may be bigger than your stomach.”
Most people struggle when it comes to managing weight, Szymas stated that, “Healthy eating and weight gain prevention is a full time job. Consistency is key. All foods fit in one’s diet, but in moderation. We are all allowed to eat discretionary calories, but remember to keep these calories limited to fewer than 300 per day. Listening to your body and eating when hungry and stopping when full are important factors in weight control. It is best to avoid overeating and practice portion control at all times.”
When Szymas was asked if what kind of a vitamin she suggested for students she said, “A multivitamin is unnecessary, but will not hurt.” For example, if you’re a vegetarian, a multivitamin is very essential, according to Szymas. “[Multivitamins are important because] if you exclude a food group, have a compromised immune system, smoke, or feel fatigued. When choosing a multivitamin, check the expiration date. Vitamins do lose their potency so choose the one with the longest shelf life.
Choose a mineral/vitamin combination and take the supplement with meals. This helps to eliminate nausea that sometime occurs when multivitamins are taken on an empty stomach, but the food also helps you to absorb the nutrients of the multivitamin better. Remember, all the expensive supplements in the store will not replace a healthy diet.”
One other issue about pills is that a lot of college students tend to pursue ones for weight loss. Students need to try their hardest to stay away from these pills. Szymas protested against weight loss pills. She said, “They are not regulated by the FDA. The claims on the bottle may not hold any truth and the ingredients listed on the label may not even be in the bottle. A new review of scientific studies on weight loss supplements suggests that, overall, most weight loss supplements are ineffective and some may be dangerous.”
“In a survey reported in the 2001 Journal of the American Medical Association, both combination formulas and individual ingredients, including guar gum, chitosan, chromium and glucomannan, were examined and found that, for most, the efficacy and long-term safety were questionable or unknown. And while ephedra has been banned, some weight loss supplements contain ingredients with similar risks as ephedra.”It is hard for most students to stay fit and eat healthy while maintaining a very busy schedule. Most college students are constantly on the go, which makes it more difficult to find time to exercise and to eat the right foods. Instead, students often grab an “On the Go” meal or are spotted getting chicken patties or hamburgers from Prospect Hall.
If students would like to get more information on how to maintain a healthy diet and stay as fit as possible, they are encouraged to contact Arianne Szymas via e-mail, arszymas@plymouth.edu or by phone at 603-535-3186.