by Christopher Theberge and Joseph Cannon
Coming to college and remaining healthy and shapely can
be a challenge. Year after year, people enter college to enhance their minds
but seemingly neglect their bodies. The onslaught of new responsibilities,
options and time constraints often cause healthy habits placed on the back
burner.
Everyone has
heard the stories about gaining the "Freshman 15," whether fact or
fiction. Few studies have been conducted to determine if students actually put
on weight during their first year of college. However, a study published in
Addictive Behavior in 1985 found that women attending college gained weight 36
times faster than those of the same age not attending school.
Although this
is only one of the few studies that tackled this issue, it does provide some
evidence that students gain weight during their freshman year. This trend
though is not impossible to break. With some simple adjustments to daily
activities, one can begin the fight against the "Freshmen 15." Two major
components involved are exercise and nutrition.
EXERCISE IMPACT
Studies show
Americans in general are becoming more and more obese, but why? One major cause
is lack of exercise.
"It is
estimated that 43 percent of adults do not exercise regularly and 29 percent
report no physical activity during leisure time," said Dr. Priscilla
Clarkson of the University of Massachusetts Exercise
Science Department.
With such a
small percentage of the country getting adequate exercising, should we be
surprised individuals experience a weight gain during college? The answer is
clearly no. Even more alarming are the increased health risks later in life
without adequate physical activity.
Exercise has
shown to reduce the risk of many chronic diseases, including coronary artery
disease, stroke, cancer and diabetes. So what measures should be taken to avoid
such problems?
The
"ACSM and
CDC also state that the exercises can be accumulated and not have to be done
for 30 minutes [at once]," explained Clarkson. "For example, 10
minutes in the morning, 10 minutes at noon and 10 minutes in the evening would
be sufficient."
This may not
seem like a lot of time, however, since most Americans
do not currently get the recommended amount of exercise, this is a minimum
level of activity to attain some health benefits.
With the
understanding of how busy college life can be, here are some tips on how to
maintain a healthy weight and lifestyle with exercise.
* Walk to class
versus taking the bus. It may take an extra 5 minutes, but it will burn many
more calories, which do add up.
* Take the
stairs rather than the elevators. Campus has many tall buildings; they are a
perfect chance to get extra exercise throughout the day.
* Intentionally
park further away in the parking lots when you do drive. Chances are you will
find a spot faster and still be on time.
Following these
tips and developing a good exercise routine is a great start to combating
weight gain. Yet, exercise is only part of this story.
- Joseph Cannon
NUTRITION
IMPACT
A new
environment
Making the
transition from high school to college can be very stressful. The fear of
entering a new school, leaving friends and family and gaining personal freedom
can be overwhelming.
"Many
students have difficulty adjusting to college life for a variety of reasons and
find themselves reaching for food - not for hunger, but for comfort, loneliness
or to relief stress," said Robin Levine, Associate Director of the Center
for Nutrition in Sport and Human Performance and Registered Dietitian.
"Find
other ways to socialize if it's not meal time," he continued. "Take a
walk, sit by the pond or go and get the campus recreation schedule and go shoot
some hoops."
All-you-can-eat
Freshman are required to be on the Residential Meal Plan. The dining
halls have an all-you-can-eat principle. If you treat the dining hall as a
buffet every time you enter, then you will probably gain weight.
"Look at
all of your options at the meal before selecting what you really want,"
said Dianne Sutherland, Registered Dietitian for UMass
Food Services. "If you take too much food, you may feel obligated to eat
it all or you may feel guilty if you don't eat it. Take only one plate per
meal, not two or three plates."
Remember you
can always go for seconds.
Eating slower
is never a bad idea either. It takes about 10 to 12 minutes for satiety to kick
in. Try eating foods that are good sources of fiber. Dietary fiber slows down
the absorption of food and promotes the feeling of "fullness." In
addition, foods high in fiber, such as fruits and vegetables, are usually low
in calories.
The dining
commons offer a variety of healthy options as well. Sutherland explained that
students should limit their intake of fried items, while selecting foods that
are grilled, baked or steamed. The salad bar is a great place to get low fat
deli meats, veggies, fruit, yogurt and hummus. The sandwich and sushi bars are
also excellent choices when watching calories.
Nutrition Facts
are available at the cashier's desk for a majority of prepared food items.
Ordering out
"Having
food delivered or making a quick stop at a local fast food restaurant is always
tempting," said Christopher Mohr, doctoral student and Registered
Dietitian. "However, it won't always be the best if your goal is avoiding
weight gain. Keep in mind that if you order out, there are always better
options on each menu."
Instead of
ordering a Whopper or Big Mac, Mohr advised to opt for a grilled chicken. In
the case of pizza, instead of choosing pepperoni and sausage as a topping,
order plain cheese or any vegetable.
"Another
idea to is not allow yourself to become so hungry that
by the time you pick up your food or it is delivered to your door, you can't
maintain some self control," Mohr said, explaining that one would not
consume an entire pizza or whatever the case may be in one sitting.
If you stock
your refrigerator and shelves with healthy food items, you will be less tempted
to spend your money on delivery.
Don't skip
meals
Levine and
Sutherland both agree breakfast is the most important meal of the day. Skipping
breakfast has not only been shown to decrease academic performance, but may
lead to overeating. Continuous munching, on top of regular meals, can cause weight
gain. If the three-meals-a-day regimen is not for you, a great alternative is
consuming four to six smaller meals throughout the day. Packing bagels, fruit
or "grab-n-go" lunches in your backpack are excellent ways to do
this.
Weight gain
cannot be attributed to only one factor; rather it is a complex issue related
to both environment (i.e. exercise and nutrition) and genetics. With the
combination of exercise and nutrition, a happy, healthy and shapely life is
attainable.
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