Diets for College Kids

Everyone has heard of the Freshman 15, which refers to weight gained during the first year in college. A study done by the Washington University research team in St. Louis found that about 70 percent of college students gain a significant amount of weight during the first two years of college. Through exercise, nutritional education and better habits, this college weight gain can be lost and kept off.

Basal Metabolic Rate

• The first step to weight loss is to know how many calories you need each day. Your basal metabolic rate (BMR) is the number of calories needed to sustain life if you were to stay in bed all day. This calculation does not take into account activity level or body composition. To figure in activity level, use these guidelines:

  Sedentary (little to no exercise): BMR x 1.2
  Lightly active (light exercise/sports one to three times per week): BMR x 1.375
  Moderately active (moderate exercise/sports three to five times per week): BMR x 1.55
  Heavily active (hard exercise/sports six to seven times per week): BMR x 1.725
  Extremely active (very hard exercise/sports with two training sessions a week or physical job): BMR x 1.9

  Most college students fall into one of the first three categories. To lose weight, take your BMR plus activity level and reduce it by 500 calories. This will result in one to two pounds of weight loss per week, which is healthy and sustainable. This can be accomplished by cutting calories, increasing exercise, or a combination of both.

  The American College of Sports Medicine (ACSM) recommends an absolute minimum of 1,200 calories for women and 1,800 for men. Eating too few calories slows your metabolism, lowering your BMR as well as being dangerous for your health. Use increased activity levels to create a deficit if necessary to keep caloric intake above these levels.

Read Nutrition Labels

• Now that you have your daily caloric goal, find out what is in the food you are eating. Read labels on packaged food and go to an online calorie database to look up prepared foods. Many colleges now offer online nutritional information for the foods that they serve.

  Count calories to stay within your daily range. Limit fat intake to 20 to 40 percent of your total calories. Remember there are 9 calories per gram of fat. Avoid trans fats completely and limit saturated fats as they can contribute to coronary heart disease.

  Eat a moderate amount of carbs each day (150 to 200g), or 40 to 60 percent of your total caloric intake. Get as many of these from vegetables, fruits and whole grains as possible. Avoid carbs from white flour products and refined sugars. Beer contains carbohydrates, so drinking beer should be kept to a minimum while losing weight.

  Getting the required amount of protein (10 to 30 percent of total calories) is easy. Look to protein to find foods that are more filling. Protein takes the longest for the body to break down so it produces a more steady supply of energy to the body, making you feel full for a longer period of time. Choose lean proteins like chicken and fish.

  Get at least 25g of fiber per day. This is good for your digestive system, cholesterol levels and weight. Fiber cleanses the body and also provides a full, satisfied feeling after meals.

  Stay in the range of 1,500-2,400mg per day for sodium intake. Too much sodium can make you retain water weight.

  Look for foods with 2g of sugar or less. You do not need refined sugar at all, so limit it as much as you can.

  If there are many ingredients on a label, this indicates a highly processed food. Eat food items with three or less ingredients as often as possible. Avoid added sodium, sugars and chemicals when you are able.

Get Started!

• Now that you are more informed, you can begin your journey to losing college weight gain. Use the Resource section to find links to sites that can help you find caloric content of foods, calculate your BMR, keep an online diet and exercise journal, track your progress and provide a community of supporters. The skills you are learning today will help you stay healthy and fit for a life time.