With college life comes the notion of the dreaded “freshman 15,” those supposed fifteen pounds that students gain as they enter their new lifestyle.

Whether the weight gain is caused by stress, changes in food and exercise habits or plain overindulgence, the freshman 15 can be effortlessly avoided.

“While there is some evidence to suggest that new college students (both males and females) gain weight at a rate that is faster than the general population, most research has found that the feared ‘freshman 15’ is actually an exaggeration,” said Sarah Belstock, program director for health promotion at the Health and Counseling Center. “Average weight gain amongst first year college students is typically closer to three to five pounds.”

Some of the weight gain bulk comes from students who aren’t used to the dining hall lifestyle, consequently adjusting to new habits.

“I think that the all-you-can-eat aspect of the dining halls is a big reason why kids might gain weight,” said freshman Mikalyn Johnson from Oklahoma City, Okla. who lives in Centennial Towers.
A greater range and access of food is indeed a factor, but it is not the exclusive reason for why some students may pack on the pounds.

“The factors contributing to this weight gain are varied, but include changes in eating and exercise habits, which may be impacted by things such as one’s dining options, living situation and stress levels. Increased alcohol consumption can also play a role,” said Belstock.

According to freshman15.org, a site dedicated to students and health officials striving for a healthier lifestyle, “…the consumption of alcohol is a major contributor to weight gain,” stating that beer is an especially noteworthy culprit because of the empty calories.

“Use alcohol moderately, if at all. Alcohol appears to have a significant influence on eating habits and has been associated with increased consumption of high-fat foods. Some studies even show that students who engage in moderate to high-risk alcohol use experience greater weight gain than students who stick with zero to three drinks,” said Belstock.

Aside from cutting back on alcohol consumption, additional preventative measures can be taken as well to maintain a healthy weight.

“Since I’m not necessarily a drinker, I try to stay active as much as possible, which is why I’m looking into joining an active club,” said freshman Adam Singer, from Kansas City, Mo., who lives in Centennial Halls.

Ultimately, the goal is to seek stability in diet, exercise and stress relief outlets.
“Select a nutritious and balanced diet that includes a variety of fresh, whole foods. Fill half of your plate with colorful fruits and veggies. Proteins, grains and dairy are also important parts of a well-balanced diet,” said Belstock.

Although keeping diet in mind is effective, it often proves to be a challenge. Freshman hockey goalie Evan Cowley, from Evergreen, Colo., said, “Sometimes, I’ll just stack my plate with fries and fried chicken and pizza. But then I try to reaffirm myself that I need the fuel because of my sport.”
“Look for ways to fit activity into your daily routine – such as walking to class instead of catching a ride, getting off the bus one stop early and walking the rest of the way, or taking the stairs instead of the elevator,” said Belstock.

“Not only can exercise help you tone your muscles and control your weight, but it will also give you more energy and decrease your stress levels. Identify and utilize healthy ways of dealing with stress. Establish priorities, exercise good time management techniques, and strive to achieve a balance between work and play.”

According to Belstock, the DU students are an example of a healthy student population.
“It is important to remember that the majority of DU students are at what is considered to be a healthy weight,” said Belstock.

Consider making an appointment with a clinician in the Health and Counseling Center if weight gain is of significant concern.

“We can help you set realistic weight goals and develop an enjoyable, healthful eating and exercise plan that is based on your individual needs,” said Belstock