When gain becomes pain
NUTRITION: Students’ ongoing battle with the freshman 15 can be tamed
Going to university brings lots of gains — new friendships, knowledge, clubs and freedom. Add to that — weight gain. Yes, the freshman 15 is alive and, unfortunately, coming to a university near you.
And, although there is conflicting research about the exact amount of weight a university student can put on — with many health experts debunking the weight issue as a myth — there are students who do struggle with weight gain when they go away to university.
“There is conflicting research with the exact amount of weight gained during the first year of college, but students seem to gain a moderate amount of weight during and after college,” reports the Academy of Nutrition and Dietetics at Eatright. org, citing that many new university students are living away from home for the first time, and this can stir up unpredictable emotions.
“Emotions play a huge role in weight gain,” says Academy of Nutrition and Dietetics spokesperson Kristi King, on Eatright.org. “Stress, anxiety and homesickness can all lead to overeating.”
For Katie Haas, the first year at Queen’s University added up to more than the dreaded freshman 15: “The weight gain for me at first was gradual, but then escalated rather suddenly. I remember waking up one morning and not being able to fit into any of my jeans. … When it was all said and done, I had gained around 25 pounds and pretty much lived solely in leggings and sweatpants.”
First year revolved around classes, making friends, going out and, of course, eating, says Haas, who studied art history and recently graduated with a BA. “Thankfully, my eating habits have improved since first year and, as a result, so has my self esteem.”
Haas is now focused on building and maintaining a healthy and balanced diet and lifestyle, and views Chinese food takeout, pizza nights and copious amounts of bagels as a treat, instead of a diet staple. Her advice: “Just because your meal plan allows you to eat endlessly at the cafeteria doesn’t mean that you necessarily should. Be aware of what you are putting into your body and make sure that the only time you’re eating fruits and vegetables isn’t when you go home for Thanksgiving or December break.”
Research shows that the first year of university is a vulnerable time for weight gain. “Although the notion that the average university freshman will gain 15 pounds is a bit of an exaggeration, there is no question that first year weight gain is a major issue in most students,” says Toronto-based registered dietitian Andy De Santis, whose specialty includes helping people achieve healthy weight loss.
First-year university students are utterly free to eat what they want and when they want for the first time in their lives.
And universities create an environment that encourages weight gain, says registered dietitian and author Leslie Beck (Lesliebeck.com), citing such factors as “vending machines, late-night studying and all-you-caneat meal plans.” Beck says on her website that experts recommend “students weigh themselves weekly. If you see yourself going up a pound or two, it’s pretty easy to reverse that in about a week.”
However, losing weight becomes more difficult when a person doesn’t look at the scale, their pants don’t fit and they realize that they’re 10 to 15 pounds heavier. De Santis helps set students up for eating success before they leave for dorm living, and he stays in touch during the school year, too. Parents often reach out because “my kid needs to hear about the importance of eating well from someone other than mom.”
Studies show that weight gain during first year can negatively impact the mental and physical well-being of students, adds De Santis. “It is well understood that healthy eating habits are associated with better mental focus and acuity, which can obviously translate into a better academic performance.”
Meanwhile, Jessica P. is starting grad school at the University of Toronto for her masters and learned from her gains at Carleton University. It took her five years to take off the 15 pounds she put on. Her diet was doomed by the all-you-can-eat cafeteria style in first year, while convenient and cheap on-the-go foods, often cheap grilled cheese sandwiches sold on campus, fuelled her next three years. Fruit and gym visits were inconsistent. “Plus, with the constant stress and pressure, comfort foods are what you crave.”
She is tuned into balance and follows De Santis on Instagram and at Andytherd.com/blog for advice.
“I am really nervous about keeping up with my health and fitness routine once school starts,” says Jessica P. “It’ll be a change, but hopefully go better than my undergrad. I meal plan every week now so my even my on-the-go meals balance food groups.”