It’s no secret that starting college comes with a few… adjustments.
Not only are you adjusting to the newfound freedom, but also to the changes in your diet and lifestyle habits. Enter freshman 15 – the weight gain that’s almost synonymous with college life!
As someone who has experienced the dreaded freshman 15 firsthand, I can confidently say that it’s no joke!
The reasons behind it are pretty simple – bad eating habits (skipping meals, binging on junk food, and eating late at night), not having enough time to exercise regularly, and of course, the stress levels that seem to shoot through the roof!
During my first year of college, I found myself staying up until the wee hours of the morning studying, and then rewarding myself with a late-night snack. I rarely had time to cook (or money for that matter), so my diet consisted of a lot of high-calorie fast food.
And with classes, studying, and extracurricular activities taking up the majority of my time, physical activity was less….or almost non-existent. It was a recipe for disaster!
Related: How to Fit a Healthy Workout Routine into Your Busy College Life
In addition to the late-night cramming sessions, fast-food diet, and lack of regular exercise, I found that stress was also playing a huge role in my weight gain in my first semester of college.
College can be a stressful time, and with stress comes anxiety and emotional eating – something I found myself doing more of than I care to admit. I was also drinking more coffee and soda than I ever had before, which certainly didn’t help.
All of this combined resulted in me gaining a good 12 pounds my freshman year. But, I was determined to not let it stay that way. And so, I made a conscious effort to make some changes.
So here’s what worked for me: First and foremost was learning how to better manage my stress levels. I found that by taking time for myself each day and focusing on self-care, I was able to reduce my anxiety levels. This in turn helped me to make better food choices and kept my cravings to a minimum.
Related: Take a Deep Breath: Here’s How To Overcome College Stress and Anxiety
I also started eating more home-cooked meals and limiting my intake of junk food. I made sure to get at least three meals a day, with snacks in between if needed. And, to make sure I was getting the nutrients my body needed, I focused on incorporating more fruits and vegetables into my diet.
Finally, I made sure to stay active. Even if it was just a short walk or some stretching before bed, I made sure to get some physical exercise each day. This helped to keep me energized and my metabolism running smoothly.
In the end, it took some work but it was well worth it. I was able to lose the extra few pounds I gained during my freshman year and regain the energy and confidence I had before.
So if you’re wondering how to avoid the dreaded freshman weight gain, take it from someone who has been there – manage your stress, develop healthy eating habits and stay active!
What is the freshman 15?
Simply put, the freshman 15 is the weight gain that many college students experience during their first year of college.
It’s a combination of late nights, poor diet, and lack of physical activity that can cause some students to gain up to 15 pounds in their first year.
The freshman 15 isn’t an urban myth – it’s a real thing! In fact, according to a 2006 research study published in the Journal of American College Health, nearly two-thirds of college students gain an average of 5.5 pounds in their first year. Scary stuff!
Why is it called the ‘Freshman 15’?
Most college students must have heard of “freshman 15”. This term first made its way into the college lexicon back in 1989, when dietitian Sarah Krieger coined the phrase. It became an instant classic and has been used ever since to refer to describe the weight gained by students at school during the first year of college.
It’s a witty play on words, referencing both the average amount of weight gain (15 pounds) and the newness of college life (“freshman”). Though it might be funny, the freshman 15 is still a serious problem that many college students face.
Why do college students gain weight?
If you’re a college student trying to avoid the dreaded freshman weight gain, it’s important to be aware of bad eating habits and how you can better take care of your physical health.
From the convenience of all-you-can-eat college meal plans to late-night snacks and drinks with friends, it’s easy to pack on pounds without even realizing it.
But understanding why and how college students gain weight can help you to make healthier decisions that will lead to better physical & mental health.
- Switching to an all-you-can-eat cafeteria: This is often the biggest culprit, as it can be hard to resist the temptation of all the delicious food available!
- Late-night snacks and drinks with friends: It’s easy to get too caught up in the social aspect of college and forget to eat healthy.
- Stress-eating: The stress and pressure of college classes can lead to unhealthy snacking habits.
- Not having enough time to cook healthy meals: It’s hard enough to make the time for studying and socializing, let alone cooking a full, healthy meal!
Is the freshman 15 (A.K.A Gaining Weight in College) inevitable?
Absolutely not! While gaining weight in college can be a genuine problem for some, it doesn’t have to be an inevitability. With a few simple changes, it’s possible to avoid it and still enjoy the occasional late-night pizza runs.
Making healthy lifestyle choices, eating nutritious foods, and finding stress management techniques that work for you can go a long way in helping you stay on track and keep your health & body weight in check.
How to avoid freshman 15 (weight gain) in college?
It’s possible, I promise. The key is to embrace the learning curve that comes with college and make sure you are taking care of yourself. Here are my top tips to avoid freshman 15:
1. Do Not Skip meals
While skipping meals may seem like an easy fix for weight management, it won’t lead to success in the long-term. In fact, not eating enough can cause your body to hoard more fat!
The key is to eat a variety of smaller and balanced meals throughout the day that are packed with healthy proteins and complex carbohydrates.
By opting for this strategy instead of fasting intermittently or completely depriving yourself, you’ll be able to maintain a positive relationship with food while still achieving your desired results.
Related: How to Eat Healthy in College When all you Have is Ramen Money
2. Collect information on exercise and easy workout routines you can do from your dorm room
Staying active is a great way to ward off the extra weight. There are plenty of workout options that don’t require you to leave your dorm room. YouTube is a great resource for at-home workouts, and you can find everything from Pilates to HIIT.
If the weather is nice, go for a run or walk around campus. You can also check if your school has any on-campus fitness classes you can join!
3. Limit your Netflix Marathons and late-night movie sessions
Netflix binging and late-night movie sessions may seem like a fun way to spend an evening, but they can quickly turn into unhealthy habits.
Watching TV can make it easy to mindlessly snack, and the extra calories can add up quickly. So, try to limit your screen time and opt for an activity that gets you moving. It’s also important to make sure you’re getting enough sleep to help keep your metabolism running smoothly.
4. Superfoods don’t have to break the bank
It’s important to make sure your grocery list is stocked with affordable and nutritient dense foods. Think quinoa, oats, eggs, nuts and seeds, Greek yogurt, apples, carrots, and avocados – they’re superfoods that are college student must-haves!
Not only are they affordable, but these superfoods are packed with the essential vitamins and minerals needed to keep your body healthy and energized during your college years.
So if you want to stay fit, make sure these items are on your grocery list!
Related: Grocery Shopping 101: How to Grocery Shop on a College Student Budget
5. If you can say no to alcohol, then that is best.
Alcohol consumption is the ultimate diet saboteur. Not only does it provide empty calories, but it can also lead to poor food choices.
What starts out as a night of pizza and beer could quickly turn into an unhealthy food fest. If you have to drink, try opting for healthier options like dry wine or opt for a mocktail. And if you can simply say no to alcohol, then you’re already winning the freshman 15 battle.
6. Get a handle on the sweet tooth.
Sugar cravings are real and can be difficult to control. But you don’t have to overindulge in sweets to satisfy your cravings.
Opt for healthier options like fruits and dark chocolate, or try making a smoothie with frozen fruit and Greek yogurt.
7. Keep healthy snacks in your dorm
Having healthy food options on hand is key to preventing weight gain. Stock up on nuts, fruits, yogurt, and other healthy snacks that you can reach for if you’re feeling hungry.
8. Avoid drinking excessive amounts of coffee
Coffee is a lifesaver for college students, but too much can have detrimental effects on your health.
Drinking excessive amounts of coffee not only affects your energy levels and sleep patterns but can also cause weight gain and dehydration. Try to limit yourself to one or two cups a day, and be sure to stay hydrated with plenty of water.
Additionally, if you need a bit of an energy boost or some flavor in your coffee, opt for natural sweeteners like honey or agave nectar, and skip the extra creamers, which can add a lot of calories.
Related: College Students VS Coffee Prices: The Magic of Coffee Budgeting
9. Set meal times and stick to them
Aim for 3 meals and 2 snacks throughout your day.
Having a set meal plan helps to eliminate unhealthy snacking and keeps you from getting over-hungry, which can lead to overeating.
10. College Dining Hall strategy – Choose wisely
When it comes to the cafeteria or all-you-can-have college dining hall, you want to make sure you are making smart choices.
Try to fill half of your plate with fruits and veggies and the other half with lean proteins and whole grains. It’s also important to limit your intake of fried foods and sugary treats.
11. Be Aware of Eating Disorders
If you find yourself skipping meals or obsessing over your appearance, it may be time to reach out for help with issues regarding your body image.
Eating disorders can be triggered by a variety of different factors and it is important to be aware of the signs so that you can get help if needed. Eating disorders are serious mental health issues and should not be taken lightly.
12. Meal-Prepping is your friend
Meal-prepping is a great way to stay on track with healthy eating and avoid the dreaded college weight gain.
Try preparing your meals ahead of time so that you always have something healthy on hand. This will also help you avoid late-night snacking or unhealthy choices when you’re in a rush.
Related: The College Student Meal Prep Formula: Less Time & Less Money
13. Forgo the Sugary Drinks (Coke, fruit juices, and artificially sweetened teas)
Sugary drinks like soda, juice and even sweet tea are some of the quickest ways to add unwanted calories to your diet. Not only are they loaded with added sugar, but they have little to no nutritional value.
Try trading in sugary drinks for water or seltzer with a splash of juice for a healthier option.
14. Find stress management techniques – that don’t involve eating
Freshman college students have a lot on their plates when they first enter college – whether it’s taking on more challenging coursework or adjusting to living away from home.
It’s tempting to turn to stress eating as a way of dealing with all the pressure, but it won’t do anything to help in the long run! Focus on exploring stress management techniques that don’t involve eating – like talking to your friends or going out for a walk with some music on to clear your mind!
15. Be Kind to Yourself: Body Image and Self-Esteem
College is a time of transition and growth, so don’t beat yourself up if you experience some weight fluctuations or difficulty eating.
Focus on eating healthy–balanced meals and building up your body image and self-esteem. With the right attitude and some positive eating habits, you can stay healthy and perfectly in-shape during your college years.
Wrapping it all up, eating healthy – and avoiding the notorious “Freshman 15” – is totally doable. Stock your dorm with healthy snacks, go easy on the sugary drinks and find ways to incorporate more physical activity into your daily schedule!
The key is balance and self-care – keep that in mind, and you’ll be well on your way to a healthy lifestyle.
“Don’t let the Freshman 15 take you by surprise: be prepared with healthy snacks, a balanced diet and self-care!”
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