Freshman 15: Myth Busted

The “Freshman 15” is a term that has loomed over young adults for decades. College is supposed to be an exciting time filled with new experiences, challenges, and opportunities. Worrying about your weight should not be one of those things. 

The term was originally coined in the August 1989 edition of Seventeen magazine.¹ It soon became a cultural talking point, warning young women entering college about the supposed weight gain associated with the transition. Over time, it became a commonly-accepted “fact,” indicating that every college freshman should brace themselves for an inevitable 15-pound weight gain. 

Despite its prevalence in pop culture, especially in the United States, the “Freshman 15” has been determined to be more of a myth than a proven fact. Studies consistently show that the average weight gain during the first year of college is much less dramatic – between 3-7.5 pounds.^1,2,3 In fact, it has been found that after four years of college, students have gained an average of 3-13 pounds total.^1,4,5 Some students may even lose weight during college. Some studies have even shown that college students gain only a half pound more than non-college students their same age.¹

There are several factors that may contribute to any weight changes during this time period. Some of these include decreased physical activity, changes in eating habits, stress, and sleep patterns.^1,2 It’s also worth noting that weight changes can vary depending on individual lifestyle and socioeconomic status, among other things.

Weight changes in college are not inherently bad or unhealthy – they are often part of a natural adjustment as you transition into adulthood.⁶ Instead of fixating on weight, focus on how your body feels and functions. Are you able to participate in activities you enjoy? Are you energized in your classes? Are you sleeping well? Avoid comparing your body to others, or even to what it looked like in high school. Everybody’s journey is unique. By letting go of the fear associated with the Freshman 15, you can focus on building healthy habits that support your overall well-being. 

Rather than fixating on a number, students should focus on creating sustainable habits that will support their health and well-being throughout life. It is crucial that students know that they can have a “healthy” lifestyle while still having a normal and enjoyable college experience. Here are some tips for creating some helpful habits:

1. Stay active: Incorporate movement into your day. It is recommended that you engage in 150 minutes of physical activity per week.^7,8  This could be broken into smaller pieces throughout the day, and include things such as walking around campus, joining a fitness class, participating in intramural sports, or doing at-home workouts.
2. Practice mindful eating. Learn how to enjoy your meals without distractions, especially your phone. Learn how to tune into your hunger and fullness cues.⁹
3. Prioritize sleep: Aim for 7-9 hours of quality sleep each night. Try to put any screens away and wind down before bed time. This will help support overall health and academic performance.
4. Embrace balance: Recognize it is okay to enjoy pizza night with friends or grab a late-night snack – but not too often. Moderation is key.

It’s crucial to remember that bodies are diverse, and weight gain – or lack thereof – doesn’t look the same for everyone. Factors like genetics, metabolism, and lifestyle all play a role in how your body responds to new routines. Ultimately, the goal should not be to avoid weight gain at all costs; it is to care for your body in ways that help you thrive. 

The Freshman 15 is more myth than reality, and it doesn’t have to define your college experience. Instead of focusing on the numbers on the scale, embrace the opportunity to learn about your body, your health, and what makes you feel the best. By focusing on balance and building healthy habits, students can thrive both physically and mentally as they embark on this exciting new chapter. 

References:

1. Opsahl K. Facts don’t confirm lore about ‘Freshman 15’ weight gains. The Herald Journal. 2013 Sept 28. https://www.hjnews.com/news/facts-don-t-confirm-lore-about-freshman-15-weigh-gains/article_15a1a310-28b0-11e3-988c-001a4bcf887a.html
2. Wengreen HJ, Moncur C. Change in diet, physical activity, and body weight among young-adults during the transition from high school to college. Nutr J. 2009 Jul 22; 8:32. doi:10.1186/1475-2891-8-32
3. Vadeboncoeur C, Townsend N, Foster C. A meta-analysis of weight gain in first year university students: is freshman 15 a myth? BMC Obesity. 2015; 2(22). https://doi.org/10.1186/s40608-015-0051-7
4. Racette SB, Deusinger SS, Strube MJ, Highstein GR, Deusinger RH. Changes in Weight and Health Behaviors from Freshman through Senior Year of College. Journal of Nutrition Education and Behavior. 2008; 40(1): 39-42. doi: 10.1016/j.jneb.2007.01.001 
5. Bailey CP, Sharma S, Economos CD, Hennessy E, Simon C, Hatfield DP. College campuses’ influence on student weight and related behaviours: A review of observational and intervention research. Obes Sci Pract. 2020 Sep 23; 6(6):694-707. doi:10.1002/osp4.445
6. Jones L. How to avoid the ‘Freshman 15.’ Hard News Cafe. 2008 Apr 9. https://www.usu.edu/today/story/how-to-avoid-the-freshman-15
7. Centers for Disease Control and Prevention. Adult Activity: An Overview. Physical Activity Basics. 2023 Dec 20. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=Key%20points,day%2C%205%20days%20a%20week.
8. American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. Fitness Basics. 2024 Jan 19. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 
9. Bingeman B, Neild-Avila J. Learning to Listen to Hunger and Fullness Cues. Nutrition Extension. https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues
10. https://unsplash.com/s/photos/college-freshman