Freshman 15

  Remember

• The "Freshman 15" refers to weight gain during the first year at college.
• During freshman year, some students gain weight, while others will lose weight or stay the same.
• Weight maintenance involves making healthy food choices, exercising, and avoiding alcohol and late night junk food.

What is the Freshman 15?

The “Freshman 15” is the myth that college students will gain fifteen pounds during their first year at school. The fact is that some students will gain weight (on average, between 3 and 10 pounds during freshman and sophomore year), and others may lose weight, or stay the same weight.

There are many changes that happen during the first year of college that can affect your eating and exercise habits. For example, eating your meals in an all-you-can-eat dining hall with friends is very different from eating meals at home with your family. Also, many people who played sports in high school don’t play sports in college, so they don’t have exercise built into their day. Although these changes may take some getting used to, it doesn't mean that they have to result in weight gain.

What behaviors can contribute to weight gain?

The following 6 behaviors may lead to unhealthy weight gain during college:

1. Eating too much junk food
2. Choosing unhealthy options in the dining hall
3. Eating large portions or having second or third helpings
4. Eating late at night
5. Not doing any physical activity
6. Drinking alcoholic beverages

How can I maintain a healthy weight when I am in college?

Weight maintenance involves making healthy, nutritious food choices, eating proper portions, and getting enough exercise. Follow these tips to help you maintain your weight during college:

• Eat nutritious snacks. Stock your room with healthy snacks such as string cheese, baby carrots, hummus, yogurt, light popcorn, canned tuna fish, granola bars, and nuts. It's okay to eat junk food occasionally, but cut back on chips, soda, and sweets. Try bringing fruit back from the dining hall to eat later.
• Choose healthy options. Since you will probably be eating most of your meals in the dining hall, try to get in the habit of choosing healthy options and eating balanced meals. Pass on foods that are fried, and/or made with lots of added fats, sugar, and salt. Look for plant-based or lean proteins and choose whole grains such as whole wheat bread, brown rice, and whole wheat pasta. Be sure to eat fruits and vegetables at every meal. Half of your plate should be filled with vegetables and/or fruit.
• Eat when you are hungry and stop when you are full. All-you-can-eat dining halls can contribute to overeating. Be conscious of how much you are eating (not just what you are eating) and eat until you are comfortably full, but not stuffed. Even if the cafeteria is serving lots of your favorite foods, try to stick with one entrée. You can always choose something different next time.
• Make mindful decisions when eating late at night. It is okay to eat a small snack at night if you are hungry, but eating late night meals when you aren’t really hungry can lead to weight gain.
• Be active. Even though you don’t have gym class or afterschool practice anymore doesn’t mean you can't be physically active. Find ways to fit physical activity such as walking, biking, dancing, or playing sports, into your schedule. Consider making a gym date or sign up for an intramural sport. Find a friend who shares your goal of wanting to stay in shape and make plans to workout or go for a walk/run together. Not only will it keep you fit, but you’ll also build new friendships. Being active will give you more energy and will also help you deal with stress.
• Think before you drink. Alcoholic beverages contain lots of calories. Drinking alcohol can also lead to loss of judgment, which may also cause some people to over-eat late at night. Students who drink alcohol regularly during college should expect to gain weight. With that in mind, it’s important not to cut back on food during the day to compensate for the calories you're taking in from alcohol.

Remember to eat balanced meals that include lean protein, whole grains, and plenty of fruits and vegetables. Watch your portion sizes and eat until you are comfortably full, but not stuffed. If you are still concerned about your weight, you can always contact a Nutritionist or Registered Dietitian to help design a healthy weight management program that’s right for you. Staying fit will help you maintain your weight, give you energy and help reduce stress.