HEALTH
Adventures in on-campus fitness
Going to college doesn't have to mean gaining weight
By Asher Fusco afusco@kansan.com
Spencer Evans takes a bite of his cheeseburger, chews, swallows and offers a slight smile.
"I want to stay healthy." Evans says. "But usually I don't."
The Overland Park junior, a transfer student in his first semester at the University, doesn't care about how much fat each french fry carries or how many calories are hidden in his soda—and he isn't alone. Unhealthy weight gain during the first year of college is a common phenomenon. Many students arrive on campus worry-free, only to find themselves packing on pounds as the semester rolls along.
Making the adjustment
Britney Williams-Bey helped her Kansas City-Piper high school track squad to a third-place finish in the 4-by-400 meter relay at last spring's state championship meet. Now a KU freshman, Williams-Bey doesn't run track. She lives on campus in GSP Hall, where she says the food is "different" than it was at home.
Like Williams-Bey, many students participate in sports in high school but quit after graduation. Losing the running that comes along with track or basketball practice might not seem like such a bad thing to some, but reducing exercise can cause students to consume more calories than they burn each day. That caloric surplus, added to the fact that students age 18 to 22 can experience a slowed metabolism that comes along with adulthood, leads to weight gain.
According to a 2003 Cornell University study, college freshmen gain weight at 11 times the expected rate of an average 18 year old.
"Some people come to school when they're 18 or 19 and they've pretty much reached their full growth potential," says Amber Long, KU Recreation Services fitness coordinator. "Before, we could take in all these calories when our bodies were growing and changing. Now, our bodies are starting to plateau off and we don't need as many calories or we need to up our physical activity."
Adding up the pounds
Jimmy Lemos' T-shirt isn't tight around his midriff or tearing at the seams. The Shawnee sophomore says he hasn't changed much since becoming a college student one year ago. His alcohol intake has increased since high school, but he makes an effort to stay fit. Lemos slowly eats his way through a wrap from Brellas as he details his workout routine:"Running and some weightlifting."
According to a 2006 study at the University of Guelph, a Canadian school, college freshmen usually gain about five to seven pounds in their first year away from home.The feared Freshman 15 might actually be more like the Freshman 5, but KU Student Health Services dietitian Ann Chapman says most students shouldn't stand for any college-induced weight gain.
"If you come to the University at a healthy weight, even putting on five to seven is not a good idea." Chapman says. "Another way to think about it is if you gain five to seven each year; that's 25 pounds in four years. I have students who make appointments as juniors, seniors or graduate students who have steadily gained weight during their tenure at school!"
Solving the problem
Riley Hampton grimaces at the mention of
the freshman 15. As she leaves the Student Recreation Fitness Center following a mid-morning elliptical machine workout, the Wichita freshman says she doesn't think staying in shape at KU will be a problem.
"I actually haven't eaten as much since I've moved here," Hampton says. "There's too much going on."
With classes, jobs and social appointments to tend to, students often find meals in places Chapman says they shouldn't: on-campus fast food establishments such as Pizza Hut or Chick-Fil-A. Long says external stressors can lead to comfort foods or unhealthy behaviors such as smoking o excessive drinking.
"In high school, we had to go to gym class. We had that to relieve stress." Long says. "Now, if we don't make that conscious effort, stress starts to pile up."
There are several on-campus outlets for students facing stress or who have questions concerning nutrition and fitness. The Student Recreation Fitness Center offers KU Fit, a program that includes more than 40 group fitness classes each week, ranging from kickboxing to yoga. Chapman meets with students by appointment at Watkins Memorial Health Center to discuss eating habits and nutrition.
TIPSTOTIP THE SCALE IN YOUR FAVOR
Keeping fit on-the-go
Nutrition and exercise advice from dietitian Ann Chapman and fitness coordinator Amber Long.
Instead of heading for the vending machine for a Coke or some candy, try these quick and easy snacks:
• Light yogurt (100 calories, 0g fat)
• 14 walnut halves (190 calories, 18g fat)
• I serving Frosted Mini-Wheats cereal (200 calories, 1g fat)
• ½ cup dried apricots (150 calories, 0g fat)
• Peanut butter and banana sandwich (330 calories 17g fat)
• V8 vegetable juice (70 calories, 0g fat)
Substitute these healthy alternatives for some unhealthy on-campus foods:
* Frosted Mini-Wheats cereal (200 calories, 1g fat) instead of Nacho Cheese Doritos (250 calories, 13g fat)
- Peanut butter and banana sandwich (330 calories, 17g fat) instead of Chick-Fil-A chicken sandwich and fries (760 calories, 33g fat)
* Special K Protein Meal Bar (190 calories, 5g fat) instead of Snickers Bar (266 calories, 11g fat)
In addition to free options such as basketball, cardio, resistance training and racquetball, KU Recreation Services also offers group fitness classes. New classes for fall 2008 include Turbo Kick, BOSU
Head to the Rec
n' Glide, Friday Free for All, and Step n' Strength.
Ditch the car! Walk to class
"It's a great thing to be able to walk to and from campus. Long says "it's an extra mile in your day and it's a lot more physical activity."
Eat better. "Better Bites," that is
Items at on-campus dining halls and retail locations marked with a green "Better Bites" symbol are healthier alternatives endorsed by the American Heart Association. They typically contain less fat and fewer calories than other dishes.
Illustration by Catherine Coquillette
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