by Aidan Edelson, health and wellness reporter
The phrase “Freshman 15” is a widespread saying in college lore. See the truth and lies behind the term, and how to stay on track during that first year of college.
“The Freshman 15” is an intimidating saying in college pop culture. But it’s not really about the weight a freshman gains. It’s about the lifestyle changes that happen when someone goes away to college. Being in charge of yourself and your own habits for the first time can be tricky. Paying attention to nutrition and physical activity can become an everyday staple for some and an afterthought for others.
To sort out the true and false, Kasey Giles, a dietetics intern at Virginia Tech, and Charles Chalmers, a certified personal trainer, share advice and facts that can help freshmen start on the right foot.
Simply put, the “Freshman 15” is a total myth. According to Kasey Giles, “There’s really no peer-reviewed evidence that supports a mean weight gain of 15 pounds during the freshman year… the research really shows it’s like two to five pounds.” She went on to discuss that it varies from person to person. Some will gain weight, some will lose weight, and some will maintain their weight.
When asked about the pressure to stay physically active to avoid weight gain, Charles Chalmers said, “It really starts with your diet, if you’re making good choices. It’s like alcohol. If you drink alcohol, you get a little tipsy; you’re gonna make bad choices. You’re gonna eat whatever’s available, so I don’t know if it’s a stigma, thinking you’re gonna get fat because of that. But more or less, you guys are still growing. Your body’s changing rapidly, your hormones are adjusting, all that comes into it.”
It’s important to remember that freshman year is a time of change. The number on the scale might change, but there are a lot of factors that play into that change. So although the number 15 is not as significant as the saying suggests, the changes freshmen experience to their body and habits are real.
Much of it boils down to one thing: the newfound independence freshmen have. For a lot of students, college is the first time they are making food decisions for themselves on a daily basis. And now they find themselves with more options than ever.
“College is a major transition for most students. You’re learning how to feed yourselves often for the first time, unrestricted. And you begin to make those independent food decisions, and that’s just a big transition. Dining halls offer greater access, variety, and availability. And that’s new for a lot of students,” Giles said.
That new freedom doesn’t always mean students will make the right choices. It can also open the door to unhealthy habits that can cause more harm than good.
“It’s hard because when you enter college sort of with the voice in the back of your head that you don’t want to gain the freshman 15, students can quickly find themselves restricting what they eat. Changing calories, counting calories, weighing themselves, participating in unhealthy habits. And I think that narrative can be really damaging,” Giles explained.
When students come to college, it’s on them to try to have a routine. There is much less structure than in high school. Although that allows for more spontaneity and freedom, it can also be hard to adapt and create the structure needed to eat well and stay physically active.
Chalmers chimed in on this by saying, “A lot of people eat bad because they don’t have the time and the structure in their life to make healthy choices. Plus, you have the dining halls, top tier, and you have friends that you’re hanging out with, and you’re drinking, and you’re making bad choices. And one thing leads to the other, and you fall out of shape, sleeping a little too much, not moving around, and it’s very easy to put on the pounds.”
Giles agreed that finding structure is hard, but suggests a different approach. Don’t focus on finding the perfect solidified routine. Focus on your mental stability and sustainability. “I think something that a lot of college students find themselves struggling with is routine, and routine is just not normal for college students. I think it’s less about focusing on the lack of routine and more about focusing on your mental health and your mental stability and understanding that it’s unlikely you’re going to be able to eat a quote-unquote regular diet. So it’s focusing on those habits that are gonna support your overall well-being. If you’re able to at least eat a regular breakfast, that is a starting place. Or, when you do eat inconsistently, ensure that your plate has variety; ‘eating a colorful plate’ is what we like to say. It’s an easy starting place.”
So how can students create healthy physical fitness habits? Chalmers says it doesn’t take hours in the gym every day. “At least three days a week of hardcore [exercise]. I’d say, anywhere from 45-minute to 60-minute sessions. But also, it’s what’s outside the gym. What takes place outside, whether they’re making good choices; rather than riding the bus, if the weather’s good, they should be walking. Anytime you can ride a bicycle, jump on a bicycle; it’s a better choice than a scooter. Anything that you can do.”
For freshmen looking to stay on the right track, remember it’s not about avoiding the “Freshman 15”. It’s about understanding that changes will happen and building habits that are healthy and sustainable.
