Reality Health

By Dr. Sara Levine

Dear Doctor Levine,

Q: I just completed my first semester of college. I have already gained 5 pounds and cannot afford to gain more. I’ve heard of the freshman fifteen, and am afraid that I’ll gain more weight next semester. I can’t believe that every freshman really gains this much weight. Is weight gain truly inevitable?

A: Fearful of those infamous freshman fifteen pounds? I can’t blame you. Who wants to hear that they are doomed to gain 15 pounds? Fortunately, most studies of weight gain in college demonstrate a trend toward gaining an average of 4-6 pounds over the first year. Fifteen might be an exaggeration, but remember: an average of 6 pounds gained can mean that half gain nothing and half might gain 12. So the real question is how can you avoid becoming one of those statistics? What are the reasons that some adults gain weight as they start college or make any change in their lifestyle?

Lifestyle changes can be both positive and negative. However if they lead to less exercising, more sitting, less healthy foods, and more junk food, the pounds add up quickly over an eight month college year. Cost of skipping three workouts per week = 600 extra calories a week or 5 pounds gained. Cost of a once a week fat free muffin and gourmet coffee just “because”=700 calories (easily) and more than five pounds. Cost of two mixed drinks or beers on Friday and Saturday nights = more than 600 calories and, yes, another 5 pounds. Cost of making these a part of your freshman routine = gaining your freshman fifteen.

Don’t give up hope though. Lifestyle changes can be both positive and negative. You alone make the choices. It does, however, take a little pre-planning and organization.

Walk! Do not use campus transportation unless safety is a concern. Try the stairs, not the elevator. Schedule exercise as you do your classes. Short on time? Up the intensity! Try to average at least 30 minutes per day. Sleep deprivation will favor weight gain. Try to average 7-8 hours per day.

Become an educated consumer. In the cafeteria, avoid creamy or cheesy sauces, soups, and toppings, fried or crispy anything, Caesar or mayonnaise based salads. Look for whole grain breads, rice, and pasta. Choose fat free dressings and milk products.
Drink water or sugar free beverages. Energy waters, soda and even electrolyte replacement drinks are code words for sugar. Eat slowly. Resist extra helpings. Watch portion sizes.

Don’t skip meals. This takes planning. If you eat small meals every few hours, your metabolism will run faster. You will concentrate better (helpful for academic performance). Waiting until you’re starving also leads to overeating at your next meal.

Focus on eating more fruits and vegetables. Keep some healthy options in your room. This is as important as avoiding high fat and sugar foods. Don’t let the vending machine plan your snacks. Before you leave the cafeteria, plan your next snack or meal, carrying it with you in your bag. Fuel late night study breaks with veggies, fruits, sugar free beverages, and a healthy stretch. Find productive ways to deal with stress. Stress management is not a pint of Haagen Daaz. Don’t make alcohol a habit. Beer = beer belly. Need I say more?

Keep a positive attitude about yourself regardless of weight change. Some weight gain is normal as adolescents become adults and metabolism changes. If you find yourself obsessing about your weight, food, and/or exercise, consider speaking with a counselor. In today’s weight fixated society, it is easy to forget that the main reason for maintaining a healthy weight is to prevent illness in years to come.

Sincerely,

Sara Levine, M.D., F.A.A.P.

Dr. Sara Levine is board certified by both the American Board of Internal Medicine and the American Board of Pediatrics and has been practicing medicine for more than nine years. She graduated summa cum laude from Case Western Reserve University and was elected to Phi Beta Kappa. She received her M.D. from Case Western Reserve University School of Medicine. She has completed Advanced Clinical Education in Child and Adolescent Obesity from the University of California, San Francisco. Dr. Levine is in private practice in Boca Raton

Please email all questions to drsaralevine@bellsouth.net