The term “freshman 15” is most commonly associated with students entering their first year of college, but weight gain can easily happen to any college student. According to kidshealth.org, studies show that students gain an average of three to 10 pounds during their first two years of college. While “freshman 15” is the term for the expected weight gain of new students, most students don’t gain 15 pounds. However, the challenge to keep those unwanted pounds off by maintaining a healthy lifestyle is still present.

Here is some helpful advice from nutrition experts concerning the freshman 15.

CAUSES
The causes of gaining weight in college are relatively simple. It is a combination of these causes that result in weight gain.

• Eating late at night
• Eating large amounts of unhealthy cafeteria food
• Lack of exercise
• Keeping a lot of unhealthy snacks on hand
• Drinking a lot of alcohol
• Adjusting to college life

HOW TO AVOID THE FRESHMAN 15
If you follow the advice of experts and try to avoid the causes, you will be able to keep off the weight.

• Avoid binging late at night: If you eat right before
  you go to bed, your stomach has to break down and digest
  the food all night. This is a factor which leads to
  weight gain. So, even though you might pull an
  all-nighter studying for a chemistry exam, consuming
  Butterfingers and Red Vines probably is not a good idea.

• Stay away from unhealthy café food: Donuts for
  breakfast, French fries and cookies for lunch, and ice
  cream for dinner? Gaining weight is typical when you are
  eating a lot of unhealthy food. Experts say that
  desserts are okay, as long as you are not living off of
  them.

• Exercise regularly: You might have a hectic schedule,
  but try to hit the gym, even if it’s only for 30
  minutes. Running helps burn calories and fat, and
  working out helps tone muscle. If you make going to the
  gym a habit, you are likely to stick with it … good
  habits are hard to break.

• Don’t keep an excess of unhealthy snacks in your room:
  Doritos and Reese’s might be comfort food, but snacking
  all the time will definitely lead to weight gain. Enjoy
  your favorites in moderation, but don’t overdo it.
  Keeping an excessive amount of snacks in your room is
  dangerous: you don’t have to go far to find unhealthy
  food.

• Avoid lots of alcohol: Just avoid alcohol … the calories
  absorbed lead to massive weight gain, not to mention you
  would be breaking Biola’s contract.

• Respond in a healthy way: Experts say that sometimes
  weight gain is a response to homesickness, sadness,
  stress, anxiety, or sadness. All of these feelings are a
  part of moving to a new school that might be far from
  home. Don’t make over-eating the solution to your
  problems; instead, talk to a counselor, professor,
  residence director, or friend.

For additional information about the “freshman 15,” visit kidshealth.org or freshman15.com.