Freshman 15

The freshman 15 is an expression commonly used in the United States that refers to an amount (somewhat arbitrarily set at 15 pounds) of weight often gained during a student's first year at college. In Australia and New Zealand it is sometimes referred to as First Year Fatties, Fresher spread, or Fresher Five, the latter referring to a five-kilogram gain.

The purported causes of this weight gain are increased alcohol intake and the consumption of fat and carbohydrate-rich cafeteria-style food and fast food in university dormitories. Many dining halls in American universities are all-you-can-eat style and offer copious dessert choices. In addition, lack of sleep may lead to overeating and weight gain, because it lowers the level of leptin. Other causes include malnutrition, stress, and decreased levels of exercise. All of these factors can affect each person in a different way. Studies confirm many of these causes. Colleges and universities have recently been cracking down on this common problem and are trying to educate people on how to prevent it. This problem has grown so much that students are focusing on how to stop the freshman 15 before it happens.

Despite how commonly the Freshman 15 is asserted, an Ohio State University study showed that the average college student gains only two to three pounds in their first year. Additionally, it showed that college students did not gain any more weight than non-college students of the same age, and that the only factor that did increase weight gain was heavy drinking.

Over-eating

College meal plans

Often, the typical freshman has just graduated from high school and commonly begins college using a predetermined college meal plan.^{[citation needed]} College meal plans are designed to give students a wide variety of options. The most generic meal plans include a set amount of meals per day, so many per week, or so many per semester. In addition, plans may include extra money that can be spent on snacks or other meals. The meal plan was designed to give students a structured diet that allows them to decide what they want to eat and when they want to eat it.^{[citation needed]} Therefore, students can eat several meals a day or less than three meals a day. The meal plan was designed to benefit the student but it can be abused.

Dining halls

Thayer Dining Hall at Dartmouth College

The dining halls at colleges try to make dining at school convenient and comfortable. The most common dining halls found at universities or colleges around America are buffet, food court, or cafeteria style eateries.^{[citation needed]} Dining halls can provide a wide variety and bountiful options of food. They can also provide a place where students can endlessly indulge in high calorie foods such as pizza, fried food, and ice cream. Food court style dining halls connect students with commercialized restaurants such as Taco Bell, McDonald's, and Burger King.^{[citation needed]} When exposed to these fast food restaurants, students are generally more likely to choose them over healthier options, which leads to weight gain, especially if fast food restaurants are more prevalent on campus than other restaurants. A study done on 60 students at Cornell University showed that 20% of the weight gained by the test subjects was due to the fact students were eating at all-you-can-eat dining halls. Other factors included snacking, eating junk food, and meal frequency, which all contributed to the variation in weights that resulted.^{[citation needed]}

Eating habits

Dining halls are often arranged in buffet style.

College dining halls appeal to some students and repulse others, and this is especially problematic in the first year. A study published in the Journal of Adolescent Health determined that “regular family meals provide an opportunity for the role modeling of healthy eating patterns and social interactions among family members, and may thus help to reinforce healthy eating patterns and prevent disordered eating behaviors.” Thus, parents determine when, where, what and how their children eat. Away from home, often for the first time, students have no parental monitoring of their eating habits and have to discover, or rediscover, what good eating patterns are. In the process, students can overeat as well as under-eat as they seek a balance.^{[citation needed]}

In parental-supervised eating, teenagers typically ingest the proper amount of calories. The average 18-year-old-male is 68 to 70 in (170 to 180 cm) tall and weighs between 160 and 170 lb (73 and 77 kg). The average 18-year-old-female is 64 in (160 cm) tall and weighs between 125 and 130 lb (57 and 59 kg). According to a calorie counter used at the Baylor College of Medicine, an average 18-year-old-male who is rarely active needs to consume approximately 2676 calories per day to maintain his weight. Similarly, an average 18-year-old female who is rarely active needs to consume approximately 1940 calories per day to maintain her weight. When weight change occurs, college students are either digesting over or under their daily need of calories per day, and this is one cause of the freshmen 15.^{[citation needed]}

In parental-supervised diets, students also usually ingest the proper proportion of foods from the different dietary groups; once removed from the parental dinner table, many college students do not eat enough fruits, vegetables, and dairy products. This is because when students go off to college, they face an independence that they usually have not experienced before. Many have to learn how to go out and feed themselves instead of having their parents cook for them. Research has shown that over 60 percent of college students commonly ingest sugary and fatty foods like chocolate and potato chips over fruits and vegetables. Ursell, Amanda. Presently, sugar accounts for approximately 20 percent of an American’s diet, which equates to about 90 pounds of sugar per person per year. This explains why a study, conducted by Stephanie Goodwin of Virginia Polytechnic Institute, states that three out of four students don’t eat at least five servings of fruits and vegetables daily, denying students key vitamins C and E, as well as fiber.

Students may also reveal such eating disorders as binge eating, Bulimia, and Anorexia nervosa.^{[citation needed]}

Malnutrition

Causes

Malnutrition can be caused by a number of things including inadequate or unbalanced diet, problems with digestion or absorption, or certain medical conditions. Hunger is a main cause of malnutrition because if it is not satisfied then malnutrition is sure to follow. People suffer from hunger because of a lack of food and the nutrients which accompany food in the short term. If hunger proceeds for an extended period of time there is a good chance that it will lead to malnutrition. Malnutrition can affect people of every age. Though infants, children, and adolescents suffer more from malnutrition because of their need for critical nutrients for their normal development. Older people may have problems because of aging or illness. People of college age have issues with malnutrition as well, though it may not be as severe as with the younger kids or the elderly. In people in their undergraduate years of study at a four year university, malnutrition can occur due to negligence of eating and even their diet.

College diet

For many college students, diets can be quite irregular.^{[citation needed]} Meals are often skipped and weight and food intake management is often hectic or even non existent, because of the disordered schedules which tend to change daily as well as every semester depending on the class load.^{[citation needed]} College students must deal with many different changes in living conditions when it comes to dining. Most students are used to a structured eating pattern developed in their parent's household.^{[citation needed]} When moving from the structured environment to a more casual schedule, eating patterns can become rather irregular.^{[citation needed]} Finances often become an issue when it comes to the type of food which is consumed and when it is consumed.^{[citation needed]}

Many college students have a limited money supply because of the overall expense of college.^{[citation needed]} A part-time job may be an option, but students may not have enough time to hold a part-time job. Therefore, when buying food, students will often buy as little as possible or as cheap as possible.^{[citation needed]} This may include many low nutrient microwavable dishes.^{[citation needed]} These types of food alone will not provide all of the nutrients necessary to fuel a person for a day. This lack of variety in the diet of a college student is not helpful in preventing malnutrition.^{[citation needed]}

In addition to irregular eating habits, some college students spend a lot of time consuming alcoholic beverages. Many go out to parties or drink with friends on a regular basis.^{[citation needed]} Alcohol can interfere with nutrient absorption.^{[citation needed]} The vitamins and minerals consumed from alcohol and from food consumed with alcohol have a good chance of not being absorbed. People who drink large amounts of alcohol have a good chance of becoming malnourished or losing an unhealthy amount of weight because of the absorption blocking qualities of alcohol.

Alcohol consumption

Nutrition

The body has a certain number of calories that it needs to consume in order to maintain its weight. This is determined through height, weight, age, and several other factors, which differs from person to person. When a person takes in more or fewer calories than that set limit, weight is either gained or lost. Alcohol provides a large amount of calories in a small quantity of liquid, which tends to lead to unwanted extra calories.

Alcoholic Drink	Calories
Beer, lite, 12 oz.	100
Beer, regular, 12 oz.	150
Frozen daiquiri, 4 oz.	216
Gin, 1.5 oz.	110
Mai tai, 4 oz.	310
Margarita, 4 oz.	270
Rum, 1.5 oz.	96
Vodka, 1.5 oz.	96
Whiskey, 1.5 oz.	105
Wine spritzer, 4 oz.	49
Wine, dessert, sweet, 4 oz.	180

Vitamin B₁₂, shown here, is necessary to maintain human life.

When drinking alcohol on a regular basis, certain vitamin and mineral deficiencies can follow. Examples of these deficiencies are as follows:

• Folate: Folate helps to create and maintain new cells. Alcohol interferes with the intake, absorption, transport, storage, and release of folate.

• Vitamin B₁₂: Vitamin B₁₂ is required to make DNA and maintain healthy nerve and red blood cells. Alcohol has been shown to decrease the levels of B₁₂.

• Vitamin A: Vitamin A is needed for vision, regulation of the immune system, bone growth, reproduction, cell division, and differentiation. Alcohol decreases the levels of this vitamin and increases toxicity when alcohol is consumed in large amounts.

• Calcium: Calcium is needed for blood vessel and muscle movement, for the secretions of certain hormones and enzymes, and for sending messages through the nervous system. Consumption of alcohol can cause a loss of calcium through urinary excretion.

These deficiencies can lead to weight issues caused by malnutrition. When consuming alcohol, these vitamins and minerals must be replaced. Oftentimes this is how certain cravings arise.

Unhealthy foods with alcohol

Students often turn to greasy and fatty food while drinking alcohol.

According to the National Institute on Alcohol Abuse and Alcoholism's research, people who tend to drink the largest amount of alcohol have the poorest eating habits compared to those who do not consume much alcohol at all. Those who do not drink a large quantity of alcohol seem to have the best quality diets. In this study researchers compared the Healthy Eating scores of 3,000 participants in the National Health and Nutrition Examination Survey with their overall consumption of alcohol. They used frequency, quantity, and average daily volume to measure the alcohol consumption.

The researchers found that as the alcohol quantity increased, the Health Index scores declined. As the frequency of alcohol consumed increased, the Healthy Eating scored declined. Diet quality was the poorest among those who consumed the largest quantity of alcohol. Care packages filled with unhealthy treats, sent usually by parents, was found to be the leading cause of weight gain. Those who drank less alcohol in an infrequent time frame had the best health index scores overall.

Stress

It is normal for college students, especially freshmen, to feel abnormal levels of stress. This is more prevalent for freshmen because they are still transitioning from high school. College students can hold jobs while taking classes and may feel they have no time for studying. While freshmen might be stressed just trying to adjust to the college work load. There are hundreds of reasons for why college students get stressed, but, whatever the reason, it also can lead to weight gain. This is because when the body is stressed, it releases hormones such as adrenaline or more importantly cortisol. Cortisol has been tested to slow down the body's metabolism. Other studies have shown that when people are stressed, they have cravings for foods that are high in calories such as sweet, salty, and processed foods. Not only do people crave bad food when they are nervous or stressed, but they eat large quantities of it through continuous snacking even though they might not be hungry. Therefore an increase in weight can be seen in freshmen students even though they are eating normally.

A study done by Jatturong R. Wichianson and colleagues at the University of Southern California showed a direct relationship between eating late at night(Night eating syndrome) and stress levels with college students. They used a standardized test to measure both the levels of NES and perceived stress each student had. The results showed that students that had higher levels of stress were more likely to have Night eating syndrome due to the inability to adapt. This study shows that students who were not able to deal with stress appropriately were more likely to use late night eating to solve their issues.

Male vs. female

Nicole L. Mihalopoulos and colleagues developed a study at a private university in the Northeastern United States. Their goal was to determine if college students did truly gain weight in their freshmen year. Test subjects were made up of male and female freshmen college students who lived on campus. They took an online survey to answer questions about their eating patterns, social behaviors, as well as weight. The purpose of this was to discover if the individuals showed signs of body image issues or eating disorders.

125 freshmen were eligible for testing and the average age was 18.4. The results showed that about half of the test subjects gained weight. The men gained an average 3.7 lbs and women gained an average 1.7 lbs their freshmen year. These results disproved their hypothesis that the women would have a larger weight gain than the men, but this stays consistent with other studies done on the hypothesis. Even though only 5% of the test subjects showed a weight gain of 15 lbs or greater the authors of this study concluded that the freshmen year in college has potential for weight gain and can even lead to obesity later on in life.

Prevention

Calorie control

Chinese and other fried foods loaded with calories

To avoid putting on that extra weight in the first place, nutritionists suggest,^{[citation needed]} setting boundaries in order to keep the calories at a sufficient amount. It is also suggested that a person should make sure that they burned off any extra calories as well. That is what would inevitably lead to unhealthy weight gain. Nutritionalists also suggest avoiding junk food. It is regularly available and makes for a convenient, satisfying snack. A small snack on rare occasion can be acceptable as part of a good diet, but it is recommended that snacking should not become a regular event.

However, cutting down on snacking is not the only thing which is suggested. When trying to prevent the freshman 15, nutritionists recommend students consider the calories in alcohol. Not only is alcohol associated with liver damage if consumed in large amounts, but it will also set the body up for a major weight issue.^{[citation needed]} In order to solve this problem, it is said that keeping the nights of binge drinking to a minimum helps drastically. Experts say an occasional beer or glass of wine is fine. However, one should keep in mind what the empty calories do to your body.

Regular exercise

Regular exercise is important to maintaining a healthy physique and a substantial diet. The exercise will burn off those unwanted calories and help to keep a healthy body weight.

As soon as students get to a college campus it is suggested that they try to spend some time getting acquainted with the area. Nutritionists say that finding the gym is a big part of the process. Once the gym is found experts say students should try to build a workout schedule. Working out three to five days a week^{[citation needed]} will help fend off the freshman 15.

Some students say that it is difficult to keep up with this workout regimen on their own. It is recommended that a student find another person to work out with to keep them motivated. Studies^{[citation needed]} show that having someone to work out with will help to keep the student accountable for getting their workouts in. The other person will also make sure that their partner gets a quality workout.

If a friend is not an option for any reason, it is suggested that a student look into alternative ways of working out. College campuses often provide free exercise classes such as aerobics. These can make working out easier on the student since it is with a group of people. A class can also help to make working out more fun and less of a chore. Intramurals and club sports can also have the same effect by burning calories in a team-based environment throughout the week.

Health and exercise is a growing concern and can be a challenge for all age groups. College students may face particular struggle as they enter new places and perhaps less access to quality food and exercise. However, healthy eating and exercise are perfectly attainable. The key is to have a personal commitment to a workout regimen of choice and maintain an effort to be conscious of the foods that are being consumed. Local health clubs are cropping up all over the nation and often have very reasonable rates for students. Regular exercise has been proven scientifically by sources such as the Mayo Clinic who state that exercise decreases stress and anxiety and provides better quality sleep. Eating works together with exercise and some diets are available at an accessible price to students. As most health experts from Web MD and the Mayo Health System encourage everyone to have balanced meals. Overall, options are available to students to maintain good health and exercise. Questions can easily be answered online through the Mayo Clinic for students who are away from their primary care physician. So with all of these choices available, increased health will only come from personal commitment.

Active lifestyle

The freshman 15 can easily be avoided if an active lifestyle is maintained. Experts list several small and simple alterations which can be made which enhance a person's overall activity, such as walking to class instead of driving and avoiding the elevators, taking the stairs instead. Walking in general is highly recommended for anyone trying to burn a few extra calories. An easy way students can burn calories is by doing activities with friends, which can be more fun, such as joining an intramural team.

When going out to a party or a bar, if one does not move around, all of the calories from the alcohol are just taken in. Nutritionalists suggest avoiding sitting around and to get up and dance, which is an aerobic exercise that burns a lot of calories. If there is no option to dance, nutritionalists recommend a light beer as a healthier option.^{[citation needed]} Also, binge drinking is an easy way to consume unnecessary calories. Experts say that a simple way to cut calories is just cutting back on the excessive drinking.

References

• Brown C. The information trail of the 'Freshman 15'--a systematic review of a health myth within the research and popular literature. Health Info Libr J. 2008 Mar;25(1):1-12.

External links

• List of causes of the Freshman 15
• University of Guelph research finds that the actual gain is less
• CNN article reflecting this phenomenon