Young women of this age group seem to be even more susceptible to an unhealthy focus on weight and appearances.¹ It is important to remember that young women are in the prime of their hormonal fluctuations, which means they put on water prior to menstruation and take water off postmenstrual.² This does not always indicate an unhealthy weight gain, and young women should try to remember that it is normal to go through these cycles each month. It may take some hard work and practice, but building some simple habits may take your focus away from these thoughts. For example, try to avoid negative body talk – about yourself and others – and try to focus on your positive characteristics. Try to take a break from social media and spend time doing things you like, such as reading or going for a walk.³

These changes are not always a sign that something is wrong. They are a normal part of becoming an adult. The added weight often supports metabolic, hormonal, and physical stability as you move out of adolescence and toward adulthood. 

It is also important to acknowledge that weight gain during this time can be influenced by factors like a slower metabolism, which naturally decreases with age.⁴ Pair this natural change with a college lifestyle – less structured meals, late-night snacking, and potentially less physical activity – and the numbers on the scale may change. However, this is no reason to panic. Instead, it is a reminder to focus on building sustainable habits that support your health long-term.

While physical changes are normal, the societal pressure to stay a certain size or achieve a “perfect” body may be overwhelming for some young adults. College is often a time when body image concerns peak, as students compare themselves to peers or feel insecure about themselves. Individuals with the risk or diagnosis of eating disorders may be even more negatively impacted.⁵ Some individuals may take extreme measures to avoid gaining weight, which could cause even further problems.

The truth is, your body is meant to change. It is adapting to meet your evolving needs. A positive body image doesn’t necessarily mean loving every single detail about how you look. It means appreciating your body for what it does for you. Think of all the amazing things your body does every day! Instead of focusing on aesthetics, think more about how your body allows you to walk across campus over and over, hug your friends, or fuel your brain during a tough study session. 

Rather than fixating on weight as a measure of health, aim to establish habits that nourish your body and mind. Eating a variety of nutrient-dense foods, staying active in enjoyable ways, getting enough sleep, and managing stress are important for long-term well-being. These habits not only help you feel good physically, but also promote a sense of self-worth that isn’t tied to the number on the scale. 

College is a time for growth – not just intellectually, but also physically and emotionally. By embracing the natural changes in your body and focusing on what makes you feel strong, capable, and energized, you’ll set yourself up for a lifetime of health and self-confidence.

References: 

1. Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996 
2. 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 
3. Victoria State Government Department of Health. Body image – women. Better Health Channel. 2023 Feb 16.  https://www.betterhealth.vic.gov.au/health/healthyliving/body-image-women 
4. 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 
5. Kent S. ‘Freshman 15’ myth busted by new study. The Utah Statesman. 2011 Nov 13. https://usustatesman.com/freshman-15-myth-busted-by-new-study/
6. Alone Cute Teenager Girl At Mirror In Living Room At Home Looking Her Sad Lonely Child Stands And Looks In His Reflection In Casual Domestic Clothes Concept
7. https://unsplash.com/s/photos/mirror-body-image-little-girl

College students, and adults in general, often gravitate toward fast food and processed snacks because they’re convenient and cheap. However, these options are typically high in added sugar, unhealthy fats, and low-quality carbohydrates.² Though these foods might provide a quick energy boost, they often lead to blood sugar spikes and crashes, leaving you feeling sluggish and unfocused. If you choose to go out for lunch or dinner, try to order the better choices, such as low-fat or low-sodium options, or whole-grain breads.³

Sugary drinks, like sodas and energy drinks, can also seem like an easy fix for staying awake during late-night study sessions. They can disrupt your focus by causing dehydration and energy crashes, making it harder to retain information.³ Although in the long run it will be beneficial to opt for more nutrient-dense foods, this doesn’t mean that the occasional cookie or soda isn’t always bad. A good rule of thumb is the “90-10” or “80-20” rule, which emphasizes that nutrition should be about variety, moderation, and balance.³

Alcohol and smoking are often part of the college social scene, but too much can have immediate and long-term effects on academic performance and health, including weight gain.^1,4 Alcohol disrupts sleep quality, leaving you tired and less able to concentrate the next day. It also impairs memory and decision-making, which can hurt your ability to perform on tests and assignments. Like with general nutrition, finding a balance is key. Moderation and planning can help you keep your focus on your academic goals.

Lack of sleep is a common issue among college students, and one that can directly affect your cognitive function. Without adequate sleep, you might lose the ability to focus, problem-solve, and retain information. Sleep deprivation also disrupts hunger-regulating hormones like leptin and ghrelin, which can lead to overeating and poor food choices, further compounding the problem.⁵

On the other hand, regular physical activity can significantly boost your academic performance, as well as your physical and mental health. Exercise increases blood flow to the brain, enhances memory, and reduces stress.¹ You don’t necessarily have to go to the gym and run on the treadmill and lift weights every day. Even short, time-saving workouts, like a 20-minute walk around the block or a quick bodyweight routine, can help clear your mind and boost your energy for studying. 

Many students might find themselves falling into the trap of dieting or disordered eating, whether on purpose or by consequence of their routines. These habits can lead to nutrient deficiencies, low energy, and even binge eating episodes, which can subsequently harm both physical and mental health.⁶ Combine this with typical academic stress, and the effects are magnified. Low energy, irritability, and decreased productivity become everyday struggles. So instead of focusing on restrictive diets, try to aim for balance by incorporating a variety of foods and emphasizing whole, nutrient-dense options. 

Maintaining stable blood sugar levels is critical for consistent energy and mood. Skipping meals or eating highly processed foods can lead to crazy blood sugar levels, which might make you feel tired, irritable, or anxious.³ These mood swings can affect your ability to focus during lectures or study sessions, ultimately impacting your grades. To keep your blood sugar stable, try to eat balanced meals that include protein, healthy fats, and complex carbohydrates. 

The good news is that you don’t have to overhaul your entire lifestyle to see improvements. Small, consistent changes can make a big difference. Try to focus on planning meals ahead, and being sure to drink enough water so you can stay hydrated and energized. Make it a point to move daily, even if it is just walking between classes. Focus on prioritizing sleep by creating a bedtime routine and limiting caffeine intake. 

It is crucial that college students understand that how you respond to the challenges of college will set the framework for your health, both short-term and long-term.⁷ By making mindful choices, you’ll not only feel better physically but also improve your academic performance. Remember, success in college is about balance: investing in your health now will pay off in the long run, both in your studies and beyond.

References:

1. Kent S. ‘Freshman 15’ myth busted by new study. The Utah Statesman. 2011 Nov 13. https://usustatesman.com/freshman-15-myth-busted-by-new-study/ 
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. 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 
4. 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 
5. Cleveland Clinic. Ghrelin. Body Systems & Organs. 2022 Apr 21. https://my.clevelandclinic.org/health/body/22804-ghrelin 
6. Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996 
7. The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/
8. https://unsplash.com/s/photos/food-brain

When you skip breakfast, you’re asking your body to function on empty after hours of fasting overnight. This can lead to a drop in blood sugar, leaving you feeling tired, irritable, and unfocused. Your brain needs a steady supply of glucose (an energy source from food) to operate at its best, especially during morning lectures or study sessions. Without it, your concentration and memory can suffer.¹ You may have heard that “food is fuel,” and this is especially true during grueling life periods, such as college. Starting your day with breakfast isn’t just about fueling your body and brain; it is also about creating a positive tone for the rest of your meals. 

Skipping breakfast can also affect your metabolism and appetite. When you don’t eat a sufficient meal in the morning, your body may compensate by ramping up hunger hormones like ghrelin. This may make you more likely to overeat later in the day, due to your blood sugar levels plummeting.² People who skip breakfast consume more calories overall, especially from high-sugar and high-fat foods, because they are trying to satisfy their cravings.³ Skipping meals can also disrupt your hunger and fullness cues, which will make it harder for you to realize when you’ve had enough to eat. Regular stable meals and snacks will help keep your blood sugar in check, and also make it easier to make mindful food choices throughout the day. 

A well-rounded breakfast can provide the fuel you need to stay energized and focused. Eating in the morning jumpstarts your metabolism, helping your body burn calories more efficiently throughout the day.⁴ It also keeps your hunger in check, reducing the likelihood of grabbing unhealthy snacks or overeating later in the day. Breakfast can also positively affect your mood. By having a stable blood sugar, you are less likely to experience irritability or the “hangry” feeling that comes from waiting too long to eat. Regular meals will provide a steady stream of energy, helping you stay sharp and productive throughout the day.

Not all breakfasts are created equal. A donut or sugary cereal may give you a quick energy boost, but it will lead to a crash sooner rather than later. Instead, aim for a breakfast that contains a mix of protein, complex carbohydrates, fruits/veggies, and healthy fats.⁵ Protein, such as eggs or greek yogurt, will help keep you full and support muscle health. Whole grains provide long-lasting energy that can be found in oatmeal and whole-grain toasts and cereals. Fruits and vegetables give you vitamins, minerals, fiber, and might spruce up the color and flavor of the meal. Healthy fats include things like nuts, seeds, and olive oil, which help you feel satisfied for longer. 

If time is your biggest obstacle to eating breakfast, there are plenty of ways to make it quick and convenient. Here are some simple and easy ideas: overnight oats, smoothies, toast combos, and grab-and-go foods (fruit, granola bar, hard-boiled eggs, etc.). As a busy college student, you may be used to having irregular schedules that are often unpredictable. This may contribute to skipping meals and having unbalanced eating patterns. However, building even a little bit of consistency into your routine can make a big difference. Carrying healthy snacks, setting reminders to eat, or preparing meals in advance can help ensure you are fueling your body, even on the most hectic days. Some people recommend that you should eat breakfast like a king, lunch like a prince, and dinner like a pauper.⁶

When you skip meals earlier in the day, you are more likely to find yourself in the kitchen late at night, searching for something to eat. Late-night snacking often involves less-than-ideal choices that are high in added sugars and unhealthy fats. If you know you are going to be up late studying or socializing, try to plan ahead with healthy snacks. By nourishing your body throughout the day, you can avoid those late-night cravings altogether. 

Skipping breakfast might seem harmless or convenient, but it can have a ripple effect on your energy, focus, and overall health. Instead of viewing meals as optional, try to see them as opportunities to care for your body and mind. By starting your day with a balanced meal, you’re setting yourself up for success in both the classroom and your health. Breakfast doesn’t have to be complicated – just a few smart choices can go a long way in fueling your body and mind. Start small and gradually add more structure to your eating routine, then over time you will notice improved energy, better focus, and fewer cravings. By prioritizing regular nourishing meals, you are giving yourself the tools to thrive in college and beyond. 

References:

1. Reagan J. Better breakfasts for your nutrition goals. Health and Wellness Services. 2019 Sep 4. https://www.colorado.edu/health/2019/09/04/better-breakfasts-your-nutrition-goals
2. Schwarcz J. Why Breakfast is a Must. Office for Science and Society. 2017 May 23. https://www.mcgill.ca/oss/article/did-you-know-nutrition/why-breakfast-must 
3. Why You Should Eat Breakfast. Rush. https://www.rush.edu/news/why-you-should-eat-breakfast 
4. Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996 
5. The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/ 
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. https://pixabay.com/images/search/big%20breakfast/

Many young people might think stress is just a feeling of anxiety they get when they feel overwhelmed. It actually affects the body in much more complex ways. When you are stressed, the body releases cortisol. Cortisol is a hormone designed to help you deal with immediate threats; your “fight or flight” response. In short bursts, this can be helpful. However, chronic stress – like cramming for exams or managing too many commitments – keep cortisol levels high. This can lead to increased appetite and cravings for comfort foods, which are typically high in sugar and fat. 

This is often called “stress eating” or “emotional eating” and many seasoned college students will acknowledge that they turn to snacks or fast food when feeling overwhelmed, rather than tackling the root problem. Stress can also decrease your motivation to cook, exercise, or make healthier choices. This initiates a cycle: stress leads to poor food choices, which can lead to weight gain, which can add to the pre-existing stress. Poor sleep can also affect your hunger. The presence of hormones that are connected to your hunger and fullness, ghrelin and leptin, are affected during periods of low-sleep.^1,2 When you are sleep deprived, ghrelin will increase and stimulate the feelings of hunger, and leptin will decrease and be incapable of sensing fullness. When these hormones are out of sync, you are more likely to reach for late-night snacks that are higher in calories and saturated fat.³

Sleep and stress also go hand-in hand to create a vicious cycle. College students frequently experience stress from exams, deadlines, and generally adjusting to new environments. When combined with insufficient sleep, the effects of cortisol can be amplified, making it even harder to maintain a healthy weight and lifestyle. Lack of sleep can also affect your decision-making abilities and cause you to feel too tired to engage in physical activity, further limiting your ability to burn calories and manage stress.⁴ This cycle of poor sleep, high stress, and low energy can quickly derail your health goals and may make problems worse.

It is important to strive for quality sleep lasting 7-9 hours, and establish a consistent bedtime routine. You might also want to try to practice stress management techniques that you enjoy, such as yoga, meditation, deep breathing, and journaling. Even 10 minutes a day can make a difference in reducing your cortisol level. The next time you’re feeling stressed and experiencing “emotional eating,” pause and ask yourself if you’re truly hungry, or just seeking comfort. If it’s the latter, try alternatives like talking to a friend, listening to music, or going for a walk. Physical activity is one of the most effective stress-busters because it boosts endorphins and helps counteract the effects of stress and cortisol.⁴ Whether it’s a full workout at the campus gym, or a quick walk between classes, movement matters.

A busy college life doesn’t have to mean sacrificing your health. By managing stress and making quality sleep a priority, you can improve your health and also feel more energized, focused, and ready to take on any challenges college might throw at you. Small changes to your daily habits can have a big impact on your overall well-being, helping you thrive both in and out of the classroom.

References:

1. Cleveland Clinic. Ghrelin. Body Systems & Organs. 2022 Apr 21. https://my.clevelandclinic.org/health/body/22804-ghrelin
2. Schwarcz J. Why Breakfast is a Must. Office for Science and Society. 2017 May 23. https://www.mcgill.ca/oss/article/did-you-know-nutrition/why-breakfast-must
3. The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/
4. 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
5. https://unsplash.com/s/photos/stress-sleep-eyes

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