Freshman 15 — Why We Think It’s a Toxic Myth + Tips for Healthy Diet as a Student

Disclaimer: This article aims to debunk the Freshman 15 myth and advocate for a balanced approach to physical and mental health, not to stigmatize weight fluctuations. It is crucial to prioritize personal well-being over societal expectations of body image. If significant weight changes affect your health, we encourage you to consult a medical professional.

Did you know that according to some studies, nearly half of college students gain weight during their freshman year? This trend, often referred to as the “Freshman 15,” highlights the weight changes that can often occur during the transition from high school to college.

In this article, our team will explore the myths surrounding the Freshman 15 and provide tips for a healthy relationship with food and exercise.

🤔 What Is the Freshman 15?

The term “Freshman 15” refers to the notion that college students gain an average of 15 pounds (6.8 kg) during their first year of study. This weight gain is often associated with factors like reduced physical activity, changes in diet, stress, and insufficient sleep.

Some believe the term originated from college health professionals who noticed a trend of weight gain among first-year students, while others attribute its popularity to social media. Regardless of its origin, “Freshman 15” is a commonly used term in the USA and Canada, referring to any weight gain college students might experience in their initial year on campus.

Why Freshman 15 Is a Myth

Everyone heading to college soon has probably heard of the infamous Freshman 15. However, many might not realize that the Freshman 15 is actually a myth.

To prove you shouldn’t stress too much about the Freshman 15 and to demonstrate it’s not inevitable, let’s delve into the actual scientific research on the topic:

1. A study published in the medical journal BMS found that only 60.9% of students gained weight during their freshman year, with an average gain of 7.5 pounds (3.38 kg) over five months.
2. The research conducted at a private university in the northeastern United States revealed that, on average, freshman students gained 2.7 pounds (1.22 kg), with men gaining more than women. However, weight gain varied considerably among individuals, with some losing weight and others gaining up to 20 pounds.
3. A recent study published in 2020 found that most college students who do not follow recommended diet and exercise habits, on average, gain between 3.5 pounds (1.6 kg) to 6.6 pounds (3.0 kg) during their four years of college.

As you can see, the outcomes of various studies on student weight gain differ, underscoring that the Freshman 15 should not be taken as a universal truth.

🍔 Causes of Weight Gain in College

College often brings weight fluctuations due to factors like dietary changes, busy schedules, and heightened stress. It’s important to remember that gaining a few extra pounds is a natural part of maturing and doesn’t define your worth.

Here are the most common causes of weight gain in college.

1. Eating habits	Consuming high-calorie, high-fat, and high-sugar foods. Skipping breakfast or other meals. Eating late at night. Overeating or binge eating. Relying on convenience foods and fast food. Drinking sugary beverages such as soda and energy drinks. Not paying attention to portion sizes. Eating out frequently. Not consuming enough fruits and vegetables. Following fad diets or restrictive eating patterns.
2. Insufficient physical activity	Spending long hours sitting in classes and studying. Lack of time for exercise due to academic workload. Not prioritizing physical activity. Lack of access to fitness facilities or equipment. Being too self-conscious to exercise in public. Not having a workout buddy or support system. Not incorporating movement into daily routines (e.g., taking the stairs instead of the elevator).
3. Stress	Academic pressure and deadlines. Financial stress and concerns about student loans. Social pressures and worries about fitting in with peers. Homesickness and missing family and friends. Relationship problems or breakups. Feeling overwhelmed or anxious. Lack of time management skills leading to stress. Feeling isolated or lonely.
4. Bad habits	Smoking cigarettes or using other tobacco products. Drinking excessive amounts of alcohol. Using drugs or other substances recreationally. Developing a habit of regular partying. Staying up late and not getting enough sleep. Engaging in risky behaviors that lead to weight gain (e.g., ordering from drive-through fast-food restaurants late at night). Not seeking help for addiction or other issues.
5. Others	Medical conditions such as hypothyroidism or PCOS can cause weight gain. Medications with potential side effects of weight gain (e.g., birth control pills). Hormonal changes, such as puberty. Genetics and family history of obesity. Lack of education about nutrition and healthy habits. Limited access to healthy food options. Trauma or emotional issues that lead to disordered eating. Not seeking help from healthcare professionals when needed.

❌ Negative Consequences of the Freshman 15 Myth

A study published in the HSOA Journal of Community Medicine and Public Health Care revealed that 50% of the students surveyed were deeply influenced by the notion of the Freshman 15. Some students may take extreme measures to lose weight before even stepping on campus to combat the potential weight gain. Their methods could include crash dieting, excessive exercise, or other unhealthy weight loss tactics.

Here’s a list of concerns that highlight why the concept of Freshman 15 is problematic:

• It perpetuates stereotypes. The notion of the Freshman 15 suggests that college life inherently involves unhealthy eating habits, minimal exercise, and a sedentary routine. This narrative overlooks the varied experiences and healthy decisions made by numerous students.
• It creates unrealistic expectations. Students who enter college with the mindset of inevitable weight gain may even subconsciously adopt unhealthy behaviors or overly restrict their diets, assuming they will gain weight either way.
• It prioritizes appearance over holistic well-being. The Freshman 15 narrative centers on weight as the primary measure of health and well-being. This narrow focus overlooks other crucial aspects of a student’s overall health, such as mental wellness, stress management, and physical fitness.
• It discourages seeking help. Students who believe in the concept of the Freshman 15 may hesitate to consult healthcare professionals when facing genuine physical or mental health challenges. They may dismiss their concerns, mistakenly attributing their issues to the expected weight gain narrative.
• It perpetuates weight stigma. The notion of the Freshman 15 fosters weight-based discrimination and prejudice. It insinuates that weight gain is inherently negative or undesirable, which can contribute to weight stigma and body shaming on campus.

What can be done about it? If you observe concerning eating behaviors in a campus friend, it’s crucial to voice your concerns and encourage them to seek help. The temporary discomfort of initiating the conversation is minor compared to the potential risks of ignoring the problem.

The idea that college inevitably leads to weight gain is detrimental. Society’s emphasis on weight can often drive unhealthy behaviors, which can have severe consequences in the future. However, while chasing extreme ideals is unnecessary, it is crucial to be aware of how we treat our bodies and recognize when we need to change our behaviors to protect our well-being.

🎓 How to NOT Gain Freshman 15

Below are some practical guidelines to help you maintain a healthy weight and ensure a well-rounded college experience.

🍲 Eat balanced meals.	Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and empty calories.
👨‍🍳 Plan and prepare your meals.	Set aside time each week to plan and prepare your meals so you have healthier options readily available.
🍽️ Get your portions under control.	Practice listening to your body’s hunger and satiety cues and eating until you’re satisfied rather than excessively full.
🥛 Stay hydrated.	Often, thirst is mistaken for hunger, so staying hydrated can help prevent unnecessary snacking.
🥤 Limit sugary drinks.	Minimize the consumption of sugary beverages, such as soda, energy drinks, and fruit juices. Switch to water, unsweetened teas, or infused water for a healthier choice.
🍓 Snack smartly.	Choose nutritious options like fresh fruits, nuts, yogurt, or vegetables with hummus instead of resorting to vending machine options or unhealthy treats.
🥗 Practice mindful eating.	Slow down and pay attention to your body while you eat to recognize when you are full and prevent overeating.
💤 Get enough sleep.	Having 7-9 hours of quality sleep each night will help you regulate your appetite hormones and support your overall well-being.
🏃‍♀️ Stay active.	Engage in activities you enjoy, like walking, dancing, cycling, or joining a sports team.
🚲 Walk or bike to class.	This helps incorporate physical activity into your daily routine.
🎯 Make friends with similar health goals.	Surround yourself with friends who prioritize a healthy lifestyle.
😌 Learn to manage stress.	Explore stress-reducing techniques like yoga, breathing exercises, meditation, or hobbies that help you relax.
🍷 Limit alcohol consumption.	Alcoholic drinks are very high in calories and contribute to weight gain. Drink them in moderation or choose healthier alternatives like mocktails when socializing.
🌙 Be mindful of late-night snacking.	If you feel hungry at night, opt for healthier options like a small portion of protein or fruit.
🤝 Seek support.	If you’re struggling with maintaining a healthy lifestyle, don’t hesitate to contact student health services, counseling centers, or registered dietitians who can offer guidance and support.

🏁 Recap + Conclusions

Remember that widespread concerns about the Freshman 15 are driven by fear, not facts. The research findings mentioned in this article demonstrate that most young people gain no more than a few pounds during their first year of college, only slightly more than their peers who aren’t attending college.

The journey of adapting to college life and finding balance is unique for everyone. What truly matters is your overall well-being and happiness. Embracing self-care, making mindful choices, and maintaining balance will lead you to a healthy and fulfilling college experience. Remember, you are so much more than just a number on a scale, and your body size does not define your value.

🔗 References

1. Stress of Freshman Year Can Trigger Eating Disorders for Some Young People – The University of Alabama at Birmingham
2. Diet Myth or Truth: The Freshman 15 – WebMD
3. Helpful Tips to Avoid the ‘Freshman 15’ – Healthline
4. What Is the ‘Freshman 15’? – Verywell Mind
5. 11 Facts About the Freshman 15 – DoSomething.org
6. The ‘Freshman 15’ Is a Dangerous Myth – US News
7. The Good News? The Freshman 15 Is a Myth – Boston University Today
8. Nine Tips for Avoiding the Freshman 15 – Boston University Today
9. The Freshman 15 — Is It Even Real? – Greatist
10. Freshman 15: Fact or Fiction? – University of Georgia
11. I Reversed the Freshman 15, And You Can Too – Spoon University
12. A College Student’s Guide to Avoiding the Freshman 15 – Onnit Academy
13. Do Students Gain Weight in College? – University of Georgia
14. How to Lose College Weight in a Healthy Way – Healthline
15. Weight Gain in Freshman College Students and Perceived Health – Science Direct
16. I Gained 40 Pounds My Freshman Year — These Are the 6 Things I Wish I Did Differently – Popsugar
17. 101 Health and Wellness Tips for College Students – Rutgers University
18. 8 Healthy Eating Tips for College Students – Verywell Fit
19. How to Healthily Hack the Dining Hall – Spoon University
20. 8 Ways to Prevent College Weight Gain – Consumer Reports