Teach your college freshman how to avoid gaining weight Students gain an average of four pounds during the first 12 weeks of their freshman year of college - a rate of gain that is 11 times higher than the typical weight gain for 17- and 18-year-olds. First-year weight gain College offers many temptations. Teenagers are on their own and free to eat what they want, when they want it. They can pile on the portions in the dining hall, eat meals of French fries and ice cream, and indulge in sugary and salty snacks to fuel late night study sessions. College is also a time of change, and the stress of acclimating to school can trigger overeating. Some weight gain is normal as an adolescent body grows and metabolism shifts, but pronounced or rapid weight gain may become a problem. Weight gain that pushes your teenager above normal ranges carries health risks. People who are overweight are more likely to have high blood pressure, high cholesterol, breathlessness and joint problems. People who are overweight when they’re younger have a greater likelihood of being overweight as adults. Poor diet and exercise habits in college can start your teenager on a path that could later lead to heart disease, type 2 diabetes or obesity, and may increase their risk for developing certain cancers. College-age adults are still building bone mass, and bone health is influenced by diet, fitness and other factors. Smoking and alcohol interfere with calcium absorption, whereas eating calcium-rich foods (like dairy products) and doing weight-bearing exercises (like running) help build bone mass. Cola, often a staple of late night studying, also interferes with the absorption of calcium. Women who drink more than three 12-ounce servings of a cola soda each day have lower bone density in their hips than their peers who drink less than one serving. Tips for your freshman Take a sound approach to eating. In addition to avoiding eating when you’re stressed, studying, or watching TV, there are several steps you can take to adopt a healthy food attitude: Eat slowly. Eat at regular times. Keep between-meal snacking to a minimum. Choose a mix of nutritious foods. Pick lower-fat options, such as low-fat milk instead of whole milk or light salad dressing instead of full-fat dressing. Watch the size of your portions. Steer clear of vending machines and fast food. Keep healthy snacks like fruit on hand in your room. Replace empty-calorie soft drinks with water or other healthier beverages. Learn about nutrition. Many schools have nutrition counselors. If yours does not, you can talk to someone on the student health services staff about nutrition and how to make good choices in the dining hall. Take control of your lifestyle. Keep an eye on your alcohol consumption. Not only can excess drinking lead to health problems, but beer and alcohol are high in calories and can cause weight gain. Smoking is another culprit. Although cigarettes may suppress your appetite, smoking can make exercise and even normal activity such as walking across campus or climbing stairs more difficult - not to mention causing heart and lung problems and increasing your risk of cancer. Get enough exercise and sleep. Students who exercise at least three days a week are more likely to report better physical health, as well as greater happiness, than those who do not exercise. Try to work 30 minutes of moderate exercise into your schedule each day. Sign up for a fitness class. Attending a class on a regular schedule may motivate you to stick with your fitness goals. Getting enough sleep can help keep stress under control. Although sleep can’t banish stress entirely, it can help you feel up to meeting the challenges of college without giving in to unhealthy habits. Although it may seem difficult to work seven or eight hours of sleep into your schedule every day, make sleep a priority. Here are some ways to make the most of your sleep: Keep a regular sleeping schedule by getting up and going to bed at about the same time every day. Don’t nap too much. Avoid caffeine in the evening. Avoid exercising, watching TV or listening to loud music before bed. Gaining weight during the first year of college is not inevitable. You may have your ups and downs, but a few simple changes to your daily routine can help you fend off excess weight while keeping you physically and mentally healthy.