Congratulations! You’re heading off to college and ready to take on the world! This is such an exciting time: moving into the dorms, choosing a major and finally gaining freedom! You’ve heard the stories from all your older friends and can’t wait to experience it for yourself! But you’ve also heard about that dreaded Freshman 15. The thing where everyone gains 15-30 pounds when they head off to college. You’ve seen it happen and are worried it will happen to you too.
While not everyone gains the Freshman 15, many students do. Certain changes that occur during this time frame can make you more likely to gain weight. Being aware of potential contributing factors is the first step in preventing the weight gain.
Why Might You Gain Weight in College?
Stress: Let’s be honest, college is stressful. Not only are you taking a ton of super difficult classes, but you also have to take care of yourself completely. Then you’re trying to make new friends and balance your schoolwork with your social life. And let’s not forget feeding yourself- eating out, grabbing Starbucks on the way to class, or stopping by the dining hall- so many options! Sometimes all that stress can cause you to turn to food for comfort.
Decreased Physical Activity: How many of you were athletes in high school? For many people, college is a new chapter and they often stop playing sports in order to focus on school. This is totally fine, but remember that all those hours you spent training aren’t happening any more, therefore you’re not burning all the calories you used to.
Alcohol: College is one of the first times you feel totally free- no curfew, no mom or dad setting the rules, and so many opportunities. Despite most people being minors, alcohol flows easily at most universities and many college freshmen take advantage of this new experience. Just remember that alcohol contains calories, 7 kcal/g if you really want to know (compared to 4 kcal/g for carbohydrates and protein, 9kcal/g for fat). All those nights of binge drinking can really add up if you’re not careful.
Our Bodies Naturally Change as We Get Older: You won’t have your 16 year old body forever. As we age, females especially, gain body fat and new curves. This is normal. Learn to embrace your curves because they aren’t going anywhere!
How To Prevent the Freshman 15
While some weight gain may be inevitable, there are steps you can take to make sure you’re staying healthy. College is the stepping stone into adulthood and even though you’re working hard (hopefully), we still want you to have fun.
Attend a Fitness Class: Most colleges offer free fitness classes for students at the gym. Get a group of friends and make it a weekly thing. Do you struggle at being motivated to be active? Some universities offer credit for fitness classes. You’re more likely to attend if you’re getting a grade on it, plus it’s good for your health!
Eat Fruits and Veggies: While dining hall food often isn’t number one on college students list of places to eat, there are a lot of great option available. Most have salad bar filled with fresh veggies, as well as bowls of fresh fruit. Fruit and vegetables are great sources of fiber that help you stay full longer and are packed with vitamins and minerals that your body needs to stay strong and healthy.
Take a Basic Nutrition Class. It doesn’t matter what your major is, a basic nutrition class will teach you to be more aware of what you’re eating and how your body uses nutrients. Some colleges have mandatory courses for freshmen that talk about sleep, nutrition and stress; others offer wellness and cooking classes in the dorms provided by the University. If neither of these are available, reach out to your health center or Nutrition Club to see if they can offer something like this.
Get Plenty of Sleep: This is one of the hardest things for college students. Many people sacrifice sleep to squeeze in some extra study time. Others trade sleep for the party scene. While studying and having a social life are extremely important, getting 7-8 hours of sleep will help your metabolism and keep you from overeating.
Drink Alcohol in Moderation: I won’t tell you not to drink because I’ve been there and I know many college student do choose to consume alcohol. If you’re one of them that does, remember that alcohol contains calories and to drink in moderation. Eat before you drink so you don’t get the munchies later and choose drinks with less sugar. Rather than down shots, sip on a mixed drink that will last you longer.
As you embark on this new adventure, my biggest piece of advice is to take in the whole experience and enjoy college. Don’t worry about weight gain, and instead focus on absorbing as much new knowledge as you can. As I previously mentioned, weight gain is inevitable as you age. Some people may gain a few pounds in college, others not until their late twenties, so don’t worry about it!
- Stop Throwing Away Your Food - January 30, 2021
- Caffeine, Coffee, and Your Health - September 30, 2020
- What to Eat for Breakfast on Your Wedding Day - June 23, 2020