The Freshman 15 Myth?

If you are a college student, you have most likely heard of the dreaded "Freshman 15." But what do we really know about this phenomenon? There is little research out there to show that a majority of freshman gain 15 pounds during their first year or semester at college (that doesn't mean it doesn't happen). One study at Dartmuth college said that freshman gained only about 3-5 pounds before the end of their first school year. So what's the deal?

Well, let's consider the culmination of all 4 years however long it takes you to graduate college. In a study by Jay L. Zagorsky and Patricia K. Smith, they found that yes, freshman did gain about 3-5 pounds, but so did most college students throughout the rest of their college years. The total weight gain for women was about 9 pounds and men, 13 pounds. Although this doesn't quite reach the "15," these are just samples and studies and are not meant to be accurate for every person out there. 

So now that you know the myth is busted, I'll tell you why some people DO gain weight. I've always chalked it up to a new-found freedom. (1) You haven't been away from home before, so you're doing whatever you want, whenever you want. This lifestyle obviously can take a toll on your eating habits as well. You are no longer told to "eat your vegetables," although I hope you know you should. (2) Also, many college students chose to be on a meal plan. While this seems great (not cooking your first year takes a lot of stress off your shoulders), it can really hinder your chances for maintaining or even losing weight. Although healthy choices ARE out there, it is very difficult to chose a salad over a piece of pizza or wrap over hamburger. Another reason why I'm not a big fan of meal plans is that you do not get to cook. I am a firm believer in learning how to cook for yourself in order to be healthy. (3) If you are always eating out, how will you learn? Being healthy takes time and effort, but once you learn how, it becomes a natural part of life. Taking the time during college to learn how to cook is good "practice" for the rest of your life as a healthy individual.



Let's say you gained the Freshman 15 or you are still afraid of gaining it and you don't know what do to. Here are a few tips to get you in the right direction:


Drink water with meals, not soda! Your body needs water to push through vitamins and minerals to all your cells. If you are not getting enough, you may feel tired and lethargic, and down-right gross! Drinking soda can really pack on the pounds. If you just have to have it, save your soda for a snack in the afternoon or a treat after dinner.

Eat breakfast! This will jumpstart your metabolism. If you've been sleeping all night, your body has gone into starvation mode. This means it is conserving energy and taking anything it gets and restoring fat cells. Eating something as soon as you can in the morning will "wake up" your body and get your metabolism going.

Make sure fruits and vegetables make up HALF (at least) of your plate. Every meal! This will ensure your daily consumption is in an appropriate range.

Do not eat when stressed! Stress eating is a big deal for me, too. I have found other ways to cope with the stresses of writing papers and studying. A good treat is a mental break. Anything that will get you away from a computer or desk WITHOUT food, will help you clear your mind and regroup. Take a 10 minute walk, jog, climb the library stairs a couple times, draw a picture, call your mother. Anything! You may find that you aren't even hungry!


Get enough sleep! Naps ARE cool! (just not during class) Being tired and hungry go hand in hand because of hormones in your body.

Stay active! Chances are your college has a recreation center. It's always fun to try a new fitness class with a friend!