By > Kate Barker > Loyola University Maryland

Perhaps second only to possibility of expulsion, the infamous “Freshman 15” generally weighs (bad pun intended) extremely heavily on the minds of college students. And largely, it should. While far from being a scientific prediction, the Freshman 15 is one college urban legend that often becomes reality. But why is this? And more importantly, how can it be avoided?

Actually, according to experts, the Freshman 15 is really more like the “Freshman 5-7” followed by the Sophomore 2-3. But while this is certainly preferable to a 15 pound blow up, it still does not bode well for an age group already being referred to as “Generation XL.”

Mare Bradley, a senior at Pennsylvania State University, attributed her weight gain to schedule changes. “I went from being a three sport high school athlete with practice and games every day after school to a schedule that really only included class. Rather than being obligated to exercise, it was a choice. Do I want to go to the gym, or would I rather sit in my room and watch TV?” In order to avoid a similar situation yourself, try this: force yourself to stick to a schedule. Pick a time every day, or a couple days a week, and slot it as designated exercise time. You don’t need to be a gym rat; join a club sport or an intramural team, try the school pool, dabble in Ultimate Frisbee. Just be sure to select a time to get yourself moving.

Kevin Fox, a Loyola University in Maryland senior, attributed another cause to his freshman year inflation: bad food and beer. “It’s a lot harder to maintain your high school weight in college based on the amount of times a week you are going out and drinking. Plus, it’s a cycle. You wake up feeling like crap, so then you eat crap.” Some advice? Limit your nights out and your waist line and GPA will thank you. Also, remember that no one in history has ever woken up the morning after heavy drinking and thought, “God, If only I had drank that last beer.” Moderation is key.  As for the cafeteria, in buffet-style situations avoid second and third helpings. Look for fruits and vegetables - they are surprisingly filling and then you will be less likely to gorge yourself on the unhealthy options.

College weight gain is an unsavory prospect, but not an unavoidable reality. In fact, Jeanne Lombardi, the director of Health Services at Loyola University in Maryland, thinks students may already be wising up to this phenomenon. “Actually, I've noticed a decline in the infamous ‘15,’" said Lombardi, “I believe this is attributed to an increase in numbers of students who exercise vigorously on a regular basis, especially women.  A shift in weight either way is not uncommon when one changes their environment.   Healthy eating should include fruits, veggies. Pizza is ok in moderation...and remember alcohol has calories.  Students concerned about weight should seek nutrition counseling.”

Focus, then, on keeping your lifestyle balanced; it may be the difference in whether or not you can button your jeans come sophomore year.

For more tips on how to outsmart the Freshman 15, check out our article How to Avoid the Freshman 15.

*Photo from www.wellness-therapist-info.com