This article was originally published in the Spectator, March 2010.


Many college students may have heard the myth of the notorious Freshman 15 since the senior year of high school. The expectation of gaining 15 pounds in the first year of college has been seen as a warning for some and a challenge for others. The nation is continuing to raise awareness concerning healthy living, with obesity prevention listed as a top priority, therefore the idea of gaining extra weight in college is uninviting.

A 2008 study conducted at Auburn University in Alabama confirmed that those who did gain weight during their freshman year were indexed into a higher BMI category, shifting from healthy to overweight, or overweight to obese. Even worse, according to researchers, even those who didn't gain weight often slipped into unhealthy eating habits, such as eating junk foods while studying, emotional eating, replacing conventional meals with snack foods, drinking which introduces high calories, and eating late at night.

Research from the same study has provided some positive information as well. The fear of the Freshman 15 may apply to more hype than it does to hips. Research shows that the average weight gain freshman year is far lower than most people believe. The study concludes that the average freshman weight gain was 4.8 pounds over the course of the year, with young men gaining just over 5 pounds and young women gaining just over 3 pounds.

How does a college student prepare to study and ace the exam of the dreaded Freshman 15?

These tips from the CDC (Center for Disease Control), College health and Safety, will safely help maintain both your health and your weight during the first and following years at college:

Get regular physical activity. Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles. Find something enjoyable, such as brisk walking, jogging, climbing stairs, dancing, or other activities.

Eat a balanced diet. Fruits and vegetables are a natural source of energy and are one of the best eat-on-the-go foods. Be sure to eat regular healthy meals to help maintain a good energy level.

Think positively. The tendency to be needlessly self-critical can foster unnecessary distress. But different approaches are available to help handle this. Work with teachers, counselors, family, friends, and others to address concerns about studying, test-taking, and other issues.

Get vaccinated. Vaccinations help prevent diseases and save lives. Be sure to ask your health care provider about being vaccinated for meningitis, human papillomavirus (HPV), tetanus, flu, and other diseases.

Find a health care provider at school or local health clinic for routine check-ups and health concerns. Check-ups can help ensure being healthy and can identify and correct problems early. They can also provide the opportunity to know a health care provider should a health problem arise later in the school year. Regular check-ups are Important

Develop friendships. Participating in campus activities with other students who have similar interests can foster healthy relationships. Extracurricular activities do not necessarily have to relate to your major. Join a college band, write for the school newspaper, volunteer, or do something else that is fun, meet new people, and look for opportunities that promote positive self expression.

Decrease Stress. Stress leads to over-eating. Pick foods that are high in antioxidants that help fight stress--like vegetables with a lot of color. A general rule of thumb--the brighter or darker the vegetable or fruit, the more antioxidants it provides.

Get Plenty of Sleep to Avoid Gaining Weight. It's tempting to stay up all night partying or studying for that mid-term. Sleep, especially deep sleep stages, can be essential for renewing cells and keeping the body working right. Poor sleeping habits can even affect the metabolism and make it harder for the body to use food efficiently. Adopt a reasonable sleep schedule and stick to it.

The Freshman 15 does not have to negatively affect reaching educational goals, making friends, and having fun. Approaching the Freshman 15 in healthy way can lead to the establishment of healthy habits to help maintain a healthy weight that lasts a lifetime.

For more information and health tips, visit the Center for Disease Control and Prevention Online, or consult with a personal health care provider

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