The infamous “freshman 15” is not a new concept to college students. In fact, many students are introduced to the concept while still in high school and preparing for their next adventure after receiving their diploma . . . and often dread it. But there is a vast difference between a weight gain and true obesity. Obesity begins with one habit, but luckily habits can be broken.
Dear college co-ed: You’re on your way to a four-year degree, positioned to gain lots of knowledge, friendships, experiences and — wait for it, weight for it — some extra pounds.
Medical researchers say about a third of U.S. college students are overweight or obese.
“Transitioning from eating my mom’s authentic, homemade food to eating burgers and fries in the dining hall, I noticed changes in my weight, skin and in my mental health,” said Atlee Kohl, a junior finance and accounting major.
Kohl’s experience echoes what many of his peers say about the extra pounds that begin to show up as early as first semester of freshman year.
“I have always been extremely active, but I found it more difficult to maintain that healthier lifestyle with so many different food choices right in front of me,” Kohl said.
Like Kohl, other University of Miami students say they are well aware of “The Freshman 15” — the estimated amount of weight students can put on once they are away from homecooked meals and the influence of their parents.
As soon as students arrive on campus, the “just say no” or “just say less” challenge begins. The warpath is filled with tons of traps — from skipping breakfast to indulging in unhealthy and unbridled snacking, to joining in on late-night pizza orders and caving in to high-calorie favorites: burgers, fries and sandwich Cubanos.
A 2020 online article in Obesity Science & Practice cites an observational study of student dorm snacks. Students had an average of 47 food and beverage items in their room, totaling 22,888 calories per student. More than 70% of students had each of the following items: salty snacks, cereal and granola bars, main dishes, desserts, candy and sugar‐sweetened beverages.
Freshman Lily Kuzdzal concedes that her diet and nutrition habits “probably” have gotten worse since arriving on campus.
“I have a lot less control over what I’m eating,” said Kuzdzal, a business analytics and legal studies major.
Medical researchers cite poor food choices and large meal portions as underlying causes of obesity in college students. Stress also is a factor.
Cynthia Lebron, an assistant professor in the School of Nursing and Health Studies, said students often find the stress-inducing hours of school curriculum, combined with their new nutrition norms, to be detrimental to their health and well-being.
“And that will have an impact on the way you’re living, the way you’re studying, the way you’re moving,” Lebron said.
Students say it is possible to gain control of their health by making smaller changes in their daily routine and lifestyle choices.
Kuzdzal said she joined the UM triathlon club team where she practices four times a week, running, swimming and biking. She tries to walk a lot and plans her meals.
“I check the app to see what is in the dining hall, and I am always mindful about what my healthiest choice may be that day,” Kuzdzal said.
UM students also are found fighting the “15” at the Herbert Wellness Center.
“You have to get into the habit of going to the gym or doing what you like to do to stay active,” said freshman Tim Hibben, a student in the business school. Hibben said he goes to the gym weekly and, like Kuzdzal, walks everywhere to keep in shape.
John Vogelsang, a junior exercise physiology major and a personal trainer at the center, said most clients struggle with weight gain and fluctuation because of a lack of physical activity and poor nutritional choices.
“You get insight and access to a lot of knowledge you may not already have; map out your goals with them and have someone to motivate you to achieve those goals,” Vogelsang said.
Exercise plays a large role in health and weight management, but diet takes the cake in maintaining a healthy lifestyle, he said.
“No matter how physically active you are, you won’t lose weight if you have a bad diet,” Vogelsang said.
Isaiah Horton, a junior wide receiver for the Miami Hurricanes Division I football team, attributes much of his success as an athlete to his nutrition, exercise and physical preparation prior to stepping on the field.
“What you put in your body is what you are going to use when you are out on the field,” Horton said. “It’s like a car, if you put in bad fuel, it won’t run properly.”
Working out twice daily in season, Horton follows a carefully structured nutritional plan to fuel his game. He and his teammates eat careful diets with focus on their specific nutritional needs.
As a wide receiver, Horton relies more on a carb-based diet with solid protein sources to fuel his quick sprints across the field. Following specific nutritional plans provided by the team nutritionist, Horton and his teammates work diligently to stay in shape and perform at the highest level.
While students are trying anything and everything to stay healthy, researchers say it is important to note the difficulty of staying fit with the country’s plethora of fast food restaurants, the “super-size-me” American menu and inactive lifestyles stemming from T.V., computer and video game screen times. Obesity leads to a myriad of health issues, including heart disease, high blood pressure, cancer and asthma.
“In reality we know that there are systems in place that don’t allow us to be the healthiest,” Lebron said.
For the past half century, Americans across all demographics and social classes have seen an increase in weight gain at an unprecedented rate. Almost 70% of U.S. adults are overweight or obese, according to the U.S. Centers for Disease Control and Prevention.
The National Institutes of Health traces the origin of the American obesity epidemic to 1976 with increased consumption of the following ultra-processed foods — white bread, sweetened breakfast cereals, cookies, savory snacks, cakes, candy, ice cream, margarine, sausages and pizza.
But college itself is not the sole cause of this epidemic. Students aged 17 to 23 who were enrolled in college weighed less than those who were not, according to the NIH and a longitudinal survey of youth by Charles Baum, a professor of economics at Middle Tennessee State University. College students in this age group weighed an average of 157.9 pounds compared to 168.4 pounds for individuals not in college.
“Overweight or not, students at UM are in a good place to fight fat. Miami has a bit more of a fitness culture here compared to other schools,” Hibben said. “You always see people doing things and keeping themselves moving.”
Jocelyn Williams, a junior global health and public administration major, is a fitness convert. She is letting go of old habits, cutting back on the culture of going out, partying and eating at restaurants. She said she is committed to become a healthier version of herself.
Following the advice of a fitness friend, Williams sticks to a workout and nutrition plan consisting of daily exercises four days a week and a whole foods diet that limits or avoids processed foods. Her fitness routine also includes weightlifting with daily walking.
Williams said she has noticed the difference.
“I feel like I am able to engage with my academics, my social life and my everyday being a little bit better,” Williams said.
Williams attributes her success to the supportive community around her. In March, Williams will be running her first half-marathon.
Nutrition Advice
Student Health Service offers the following online nutrition advice:
- Don’t skip breakfast
- Stay hydrated
- Sip smart
- Eat good fats
- Snack smart
- Eat your colors
- Reduce your sugar intake
- Avoid processed food
- Read labels
- Don’t keep sugar-filled snacks in your dorm
words_katie palmer, drew trodden & brendan ernst. photo_valeria barbaglio. design_lizzie kristal.
This article was published in Distraction’s Winter 2023 print issue.
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