What Is the 'Freshman 15'?

Incoming freshmen often hear about the dreaded "freshman 15," a common term for the weight that many incoming freshmen gain during their first year in college. Although the poundage doesn't always ring in exactly at 15, the tendency is significant enough to earn a lasting title.

Common Experiences and Causes of the Freshman 15

This specific amount of weight gain isn't common to everyone. Some people gain more than 15 pounds, some less, and some nothing at all. Some even lose pounds when they leave home for the first time. However, the weight gain scenario is common enough to have earned a lasting nickname.

New Eating Habits

When you’re living with parents and going to high school, many of the details of what, when and how much you eat are already planned out for you. College and your suddenly unlimited food choices (and limited cooking experience) can mean a diet of fast food, chips, soft drinks, and pizza at 3 a.m. This can cause quick weight gain.

Eating While Studying

Whether they're attending classes in person or remotely, many new college students find themselves mindlessly munching while studying. Eating large amounts of calorie-laden food at a time when you're not physically active and wouldn’t normally be hungry can lead to weight gain. Before you eat, ask yourself if you're actually hungry or just tired.

Eating Late at Night

Closely related to the eating-while-studying phenomenon is the eating-late-at-night habit that many incoming freshmen develop. This is problematic because fatigue and stress increase the release of cortisol, a stress hormone that can trigger carb cravings. You may naturally find yourself staying up later to study or party, when hunger can sneak up on you. The sudden craving can lead to late-night eating, overeating, or binge eating, any of which can cause weight gain.

Eating Snack Food

Often, the most convenient late-night nosh is fast food. In fact, fast food is a convenient choice for any time of day. If you’re not used to cooking your own meals or focused on making healthy choices when you buy your meals, it’s easy to lapse into a diet of burgers, fries, and deep-fried nuggets, supplemented with chips and soft drinks.

Emotional Eating

College life comes with many changes and challenges, including difficult classes, new relationships, and homesickness. Many people deal with emotional stresses like these with emotional eating, which includes eating when you’re not hungry or filling an emotional void with food. Try keeping a food diary to help you track and stop emotional eating before the freshman 15 find yous.

Drinking

Alcoholic drinks tend to be high in calories. Additionally, alcohol can deteriorate muscle tissue, which lowers your overall metabolism.

Not Enough Exercise

Sure, trekking from class to class can be a workout, but it's not enough to keep you fit. Many college students have less time to commit to regular exercise or be involved in other physical activities than they had in high school. This can be a big factor in the 15.​

Although it can be hard to find time for regular exercise, any physical activity is good for your mental and physical health. Even a walk around campus or on a treadmill while you review your notes is a good way to squeeze in some exercise.

You’re At That Age

Many freshman-15 factors are under your control, but one is not: your age. Most of your physical growth is complete, and your lifestyle habits are likely changing. This can lead you to put weight on for the first time in your life. Now is a good time to work on developing habits that help maintain a healthy lifestyle