Ah, the infamous “Freshman 15.” If you’ve just started college or are about to, you’ve probably heard the warnings: “Watch out, you’ll gain 15 pounds your first year!” This idea has become so ingrained in our culture that it’s almost seen as a rite of passage for new college students. But how much truth is there to this claim? Is it something to worry about, or just another college myth?

In this article, we’ll break down the truth behind the “Freshman 15,” explore why it’s become such a widespread belief, and offer some practical tips on how to stay healthy during your first year of college—without obsessing over the scale.

What is the Freshman 15?

The term “Freshman 15” refers to the supposed 15 pounds that students gain during their first year of college. The idea is that a combination of late-night pizza runs, cafeteria buffets, stress, and a lack of physical activity will inevitably lead to weight gain.

But here’s the thing: the “Freshman 15” is more myth than reality. Studies show that while some students do gain weight during their first year of college, it’s usually closer to 5-7 pounds, not 15. And for many students, any weight gain is temporary as they adjust to their new lifestyle.

Why the Freshman 15 Became a Thing

So why has the “Freshman 15” become such a widely accepted concept? There are a few reasons:

Changing Routines

For many students, college represents the first time they’re living away from home. This newfound freedom often leads to changes in eating and exercise habits. With no one to tell you when to eat or what to eat, it’s easy to indulge in unhealthy foods, late-night binging, or skipping workouts.

Stress and Emotional Eating

College can be stressful—new environment, academic pressures, social challenges. It’s not uncommon for students to turn to food as a source of comfort, leading to emotional eating and potential weight gain.

Social Eating

College life is full of social activities, many of which involve food. Whether it’s grabbing fast food with friends or attending events with free snacks, the opportunities to eat are endless.

Misinformation

The “Freshman 15” has been perpetuated by media, older students, and even parents. It’s become a part of college lore, something that’s expected rather than questioned.

The Real Deal: What You Should Focus On

Instead of worrying about the “Freshman 15,” it’s more important to focus on overall health and well-being during your first year of college. Here’s how:

1. Develop Healthy Eating Habits

College cafeterias and dining halls offer a wide variety of foods, and it can be tempting to go for the most convenient or indulgent options. However, making mindful choices can go a long way in maintaining a balanced diet.

Balance Your Plate

Aim to include a mix of protein, carbohydrates, and healthy fats in your meals. Fill half your plate with vegetables and fruits, a quarter with lean protein, and a quarter with whole grains.

Watch Portions

Dining halls often offer all-you-can-eat options, which can lead to overeating. Be mindful of portion sizes and listen to your body’s hunger cues.

Limit Sugary Drinks

Soda, energy drinks, and even some coffee beverages can be packed with sugar and empty calories. Opt for water, unsweetened tea, or black coffee to stay hydrated without the extra calories. Plus, research shows that energy drinks cause a slew of health issues and actually sap you of energy in the long run, so try some healthier, more natural alternatives.

2. Stay Active

With a busy college schedule, it’s easy to let exercise fall by the wayside. But staying active is crucial not only for maintaining a healthy weight but also for reducing stress and boosting your mood.

Find What You Enjoy

Whether it’s hitting the gym, joining an intramural sports team, or going for a daily walk around campus, find physical activities you enjoy and make them a regular part of your routine.

Incorporate Movement Into Your Day

Take the stairs instead of the elevator, walk or bike to class, or do a quick workout in your dorm room. Small, consistent movements throughout the day can add up.

Join a Fitness Class or Club

Many colleges offer group fitness classes or clubs focused on activities like yoga, dance, or running. Joining a group can make exercise more fun and help you stay committed. In fact, one of our coaches at The College Success Coach lost 20 pounds her freshman year just by drinking water and taking a walking class!

3. Manage Stress

Stress is a common part of college life, but how you manage it can make a big difference in your overall well-being.

Practice Mindfulness

Techniques like meditation, deep breathing, and mindfulness can help you stay grounded and reduce stress. Even just a few minutes a day can have a positive impact.

Get Enough Sleep

College students are notorious for pulling all-nighters, but lack of sleep can contribute to weight gain, stress, and decreased academic performance. Aim for 7-9 hours of sleep per night to keep your body and mind functioning at their best.

Stay Connected

Building a support system of friends, family, or campus resources can help you navigate the ups and downs of college life. Don’t hesitate to reach out for help if you’re feeling overwhelmed.

4. Don’t Obsess Over the Scale

It’s easy to get caught up in numbers, but your weight is just one aspect of your health. Instead of focusing on the scale, pay attention to how you feel, your energy levels, and your overall well-being.

Focus on How Your Clothes Fit

A better indicator of changes in your body is how your clothes fit rather than a number on the scale. This too will change over time so don’t beat yourself up over it. Instead, find ways to work small changes into your daily routine and you will start to look and feel better.

Celebrate Non-Scale Victories

Did you make it to the gym three times this week? Did you choose a healthy snack instead of junk food? Celebrate these small victories as they are indicators of your commitment to a healthy lifestyle.

Practice Body Positivity

Embrace your body and focus on what it can do rather than how it looks. College is a time of growth and change, and your body is part of that journey.

The Bottom Line

The “Freshman 15” is more of a cultural myth than a guaranteed outcome of your first year in college. While it’s true that many students experience changes in their bodies during this time, it’s important to approach these changes with a focus on overall health and well-being rather than fear, anxiety, or the number on the scale.

By developing moderately health eating habits, staying active, managing stress, and maintaining a positive mindset, you can navigate your freshman year with confidence—whether you gain, lose, or maintain weight. Remember, the ultimate goal is to create a balanced and fulfilling college experience, not to fit a certain number on the scale.

So, don’t let the myth of the “Freshman 15” overshadow the excitement of your college journey. Focus on what really matters: your health, your happiness, and making the most of this incredible time in your life.