Freshman 15 – What Is There to Be Afraid Of? – Part 2
Still nothing.
In the first part of this blog series, I discussed the normalcy of weight gain and development during adolescence. In this second portion, I aim to clarify the misconceptions surrounding the “Freshman 15” and the potential risks associated with such narratives.
The phrase “Freshman 15” emerged from popular media in the 1980s and was officially mentioned in Seventeen Magazine in 1989. There is no scientific evidence to support this claim. In fact, a small amount of research that has been done consistently indicates that college freshmen typically gain an average of 3 to 5 pounds, which is a normal physiological change in line with natural adult development.
The transition to college, or life after high school, brings new freedoms and independence. Many young adults find themselves living away from home and making their own decisions, including how to nourish themselves. While this newfound autonomy can be exciting, it can also pose challenges to students’ relationships with food and their bodies. College freshmen must navigate new routines and freedoms that influence nourishing themselves:
- Changing bedtimes affecting quality sleep, rest, and appetite
- Fluctuations in sleep can impact feelings of hunger and fullness, making it essential to maintain a consistent sleep routine for optimal hunger/fullness cues.
- College meal plans offering more options, including increased fast food
- Although having more choices is beneficial, it can also lead to decision fatigue, causing students to resort to repetitive meals and miss out on essential nutrients.
- The responsibility of buying and cooking their own food
- Mastering skills such as planning, shopping, and meal preparation can be overwhelming.
- 24/7 access to food
- Late-night eating is common, especially during study sessions or social events, but it can become emotional or mindless, straying from genuine hunger cues.
- Changes in exercise routines, leading to increased or decreased activity
- Variations in physical activity can influence appetite, affecting food intake and potentially leaving students undernourished if they disregard their body’s cues.
- Increased stress from classes, assignments, tests, and balancing social life
- Students may find themselves snacking or stress-eating more frequently.
For students already anxious about their body weight, shape, and size, these changes in routine may lead to disordered eating patterns, potentially resulting in diagnosed eating disorders. From 2020 to 2021, it was estimated that 10-20% of college females and 4-10% of college males suffered from eating disorders, with these numbers continuing to rise. The continuation of negative messaging around the “Freshman 15” only exacerbates the struggles of those who are already finding it difficult to nourish themselves.
Instead of discouraging weight gain and perpetuating weight stigma among college students, let’s focus on promoting self-care practices—encouraging rest, movement, and nourishment from a variety of foods. It’s essential to normalize the fact that bodies will continue to change into their twenties. Let’s shift the narrative to help our young adults cultivate healthier relationships with their bodies and the ways they care for them, rather than fearing the natural progression of growth that our bodies thrive on.