Weight Gain in College a True Phenomenon

College can broaden your mind, your tolerance and your political views -- not to mention your hips, belly and thighs.

Especially if you're the new kid on the block, an entering freshman.

Weight gain during the first semester of college is a true phenomenon, says David Levitsky, a Cornell University researcher who tracked 60 students there and found they gained an average of about four pounds during their first 12 weeks of college.

His research, presented in July at the Society for the Study of Ingestive Behavior meeting in the Netherlands, is the latest in an ongoing debate about whether the so-called "freshman 15" -- in which entering college students pack on 15 pounds during their first year -- is myth or reality.

In the past, some researchers have claimed the freshman 15 is little more than an urban legend. A study of 49 incoming college freshmen by researchers from Mount Mercy College in Cedar Rapids, Iowa, published last year in the Journal of American College Health found no significant weight gain at the end of the year.

Levitsky begs to differ, and says he has some insights about what drives the weight gain. When he evaluated his subjects' eating habits, he found breakfast and lunch at all-you-can-eat dining facilities accounted for 20 percent of the weight gain.

Other forces driving the weight gain: the number of snacks eaten in the evening, the number of meals eaten on weekends, the amount of junk foods consumed and recent dieting attempts -- because recent dieters are apt to regain weight.

The Cornell students took in about 174 more calories a day than they burned, accounting for the weight gain.

Another nutrition expert, Lona Sandon, an assistant professor at the University of Texas Southwestern, Dallas, says the Cornell study rings true on her campus as well. "I clearly see this in my students," she says.

It's easy to see why so many gain weight, she adds. "They're coming into a completely new environment," she says. "They spend more hours studying and less time in physical activity."

The foods offered at schools are often higher in calories and fat than students are used to, she says. And vending machines often tempt hungry students as they rush from one class to the next.

"Eating an additional 500 calories a day is easy to do with one bag of chips and a candy bar," she says. And in a week's time, all those extra calories turn into a pound.

The freedom to eat whatever and whenever can play a role, too. Students may be away from parental supervision for the first time, Sandon says, with no one reminding them to eat their fruits and vegetables.

And social life can pack on the pounds. "At parties there is usually food, and not particularly low-calorie," Sandon says. "And there may be alcohol."

In short, she adds, "the opportunities to gain weight are everywhere."

But freshman year and weight gain don't have to be a given, like end-of-semester final exams, according to Levitsky, Sandon and the American Dietetic Association. They offer many tips for freshmen wanting to maintain a normal weight.

"Be aware of what, when and how much you are eating," says Levitsky. "Weigh yourself and keep track of your weight as frequently as possible."

Levitsky advises daily weigh-ins, although other experts suggest weekly weigh-ins.

Sandon says, "Do your best to maintain a regular eating pattern, having breakfast, lunch and a normal dinner." But, she admits, that's easier said than done with a crammed class schedule and the demands of studying.

"Avoid snacking while studying," she adds. It's too easy to scarf an entire pizza before noticing what you've done, she says. "If you must snack, go for low-fat yogurt, pretzels, fresh fruits."

Also, practice "party control," Sandon advises. "Have a good, solid dinner before you go out [to a party] so you are not ravenously hungry." And have a plan to control your beverage intake.

To cope with the all-you-can-eat dining hall, tell yourself you'll try one new food a night, not all of them at once, suggest experts from the American Dietetic Association. Eat a piece of fruit first, then go to dinner.

To resist the temptation of high-fat, high-calorie foods, Sandon suggests going to a nearby grocery and stocking up on fruits and other healthy foods. "Most college students have refrigerators and microwaves in their dorm rooms these days," she notes.

Finally, don't forget the value of physical activity to stem weight gain. Check out the campus recreation center, Sandon says, and get some exercise. "Plan some time between classes to exercise," she says. Think of it as giving your mind a break.

More information

For healthy eating tips, visit the U.S. Centers for Disease Control and Prevention. For more on losing weight, try the U.S. Food and Drug Administration.

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