The Dreaded “Freshman 15”

At some point this month there will be many teens packing up for college and thinking about so many things regarding their new life venture: dorm life, making new friends, challenging schedules, and more. And in the midst of the many things to think about, another thought that can pop up is the fear of the dreaded “Freshman 15.”

What is the “freshman 15”?

The “freshman 15” is the terms referring to the idea that college students will gain 15 pounds during their first year at school. While a popular concept, this idea is actually a myth. There are definitely some students who do gain weight in their first year of college, however, the gain is closer to 3-10 pounds. And there are also plenty of other students who either lose weight or stay the same weight. So it’s important for students entering their freshman year to know the “freshman 15” is certainly not a guaranteed thing.

So what’s the worry?

While the “freshman 15” might be a myth in that every freshman college student is not coming home for winter break 15 pounds heavier, there are some considerations when it comes to diet and exercise given the many changes faced by teens who are now living away from home for the first time. What are some of the considerations?

  • Eating in an all-you-can eat dining hall is very different from eating prepared meals at home where quantities are limited.
  • Eating out with your friends can be very different from sitting down to meals with your family – especially when those family meals include healthy foods cooked in a healthy manner.
  • Food options (like French fries, ice cream and other snacks and treats) are often more readily available and easy to access in the dining halls on campus than in your kitchen at home.  
  • Many teens who played sports in high school will no longer be playing sports in college and will be generally less physically active.

Add of these things up, along with a lack of education about how to adjust to staying fit in a college atmosphere, there is certainly potential to gain weight.

What can lead to weight gain at college?

  • Eating too much junk food such as chips, cookies and cake, candy, ice cream, and other foods that are high in sugar and/or fat or that have a lot of unhealthy additives and preservatives.
  • Choosing unhealthy options in the dining halls such as fried foods and carb-heavy meals, and not choosing a sufficient amount of fruits and vegetables.
  • Eating large portions or having 2nd or 3rd helpings (this is especially risky with all-you-can-eat dining hall set-ups).
  • Eating late at night.
  • Not being physically active on a regular basis.
  • Drinking alcoholic beverages.
  • So what you can you do to prevent the 6 behaviors listed above from wreaking havoc on your waistline?

  • Eat nutritious snacks such as low-fat cheese, fruits, vegetables, hummus, yogurt, granola bars, and nuts. Try and steer clear of cookies, candy, chips, soda and other sweets.
  • Choose healthy options for your snacks and meals: Include fruits and vegetables in your meals, eat whole grain foods (whole grain bread, brown rice, whole wheat pasta), and choose plant-based or lean proteins. Stay away from fried foods and foods with lots of sugars, fat, salts and chemical additives.
  • Eat when you’re hungry and stop when you are full. Don’t eat until you are stuffed.
  • Think carefully before indulging in late-night snacks. Only eat late-night snacks if you are truly hungry – and if you are hungry, pick something healthy.
  • Stay active: Sign up for intramural sports, find a walking buddy in your dorm, or make sure to visit the campus gym regularly. Walk to class if you can instead of driving and try to avoid too much couch potato time with television and video games.  
  • Stay away from the booze. There are lots of negatives to underage drinking. The high number of calories in alcoholic drinks is just another negative. And on top of the calories in the alcohol beverages, many people lose their judgment when drinking and end up eating things they would not have if sober. Students who drink alcohol regularly at college should not be surprised at the weight gain that will occur – so if you are looking to maintain your weight, alcohol is another thing to cross off the list.
  • If you have any concerns about maintaining your weight while at college, or about how to adjust to your new environment when it comes to your diet and exercise, check in with your doctor or speak to your parents or another trusted adult about making some plans to make sure you stay healthy and fit through your transition to college.

    If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-5199 for an appointment with an adolescent medicine specialist or contact your local teen health center. You can also contact your insurance company for a list of in-network providers or visit your college campus health center.