It's difficult to think of a way to add pounds faster than living the stereotypical college lifestyle.

Juggling coursework, jobs and a social life leaves little time for exercise or even regular meals. Late-night study sessions are often fueled by the nearest 24-hour greasy spoon. Getting too little sleep can also trick the body into craving more food.

The good news is that not every entering freshman puts on weight, and there are some easy things students can do to avoid packing on pounds.

The first thing to do is to forget the phrase ''Freshman 15.'' A 2006 study by Rutgers University nutritionists tracked the weight of 67 students in their first year. Most students did gain weight, but more than one-fourth of students actually lost weight. Those who did gain weight put on an average of seven pounds, not 15.

But gaining seven pounds doesn't require all that much extra food. The Rutgers study said that taking in just 112 extra calories each day -- roughly equivalent to a cup of Cheerios -- would do it.

Jackie Ehlert-Mercer, a registered dietitian who runs nutrition programs for students at the University of British Columbia, said that freshmen who gain weight their first semester and don't lose it in the second semester are more likely to keep gaining weight throughout college.

''An overweight adolescent . . . is probably going to become an obese adult if they don't mediate their weight during college,'' Ehlert-Mercer said. ``The stresses they face, such as getting married or getting a full-time job, tend to increase. They don't tend to diminish.''

Scott Fisher, director of the Fairleigh Dickinson University Health and Fitness Center, recommends that students plan their days to ensure that they eat regularly and healthfully.

''You should really go no longer than four or five hours without eating something,'' Fisher said. ``If you go for too long a period of time without eating, your blood sugar level drops. When your blood sugar level drops, your body essentially sends you signals that it wants a very quick source of energy, which are the typical sugary foods, and some concentrated calories, which are fatty foods.''

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