Since the day I started applying to colleges, I was warned about the infamous “Freshman 15”. “Freshman 15” is an expression describing the 15-pound weight gain typical for Freshman college students their first year of college.
My transition into college was not ordinary. I graduated high school in 2020, meaning I started college amid the COVID-19 pandemic. This meant more time spent indoors and isolated. The abrupt change from eating all meals with my family and being able to spend time outdoors to eating alone and confined in my room took a toll on me. I noticed patterns of emotional eating and a significant decrease in physical activity. This in turn started to reflect on my health and wellness. I found myself eating when I was not hungry and typically chose less nutritious foods. I started to notice significant weight gain. I realized that I was not able to escape the dreaded “Freshman 15”.
Now 3 years into college, I have developed my own habits and routines to support my health and wellness goals. Additionally, as a Nutrition and Dietetics major, I happen to know quite a bit about health and wellness, specifically in the realm of food.
Entering college can be scary. You are in a new place, meeting new people, and discovering a new you. This adjustment can lead to changes in your eating habits, schedule, physical activity, and much more. Changes to your lifestyle, like the ones mentioned before, can greatly affect your weight and metabolism.
Freshman 15 seems to be inevitable but, here are 15 tips to help avoid weight gain during your college journey.
1. Go for nutrient dense foods
Nutrient dense foods allow you to get the most nutrients per calorie. Nutrient dense foods include less processed, whole foods, such as spinach, blueberries, salmon, and eggs. Incorporating fruits and vegetables into your meals is an easy way to consume more nutrient dense foods. Nutrient dense foods also help you feel fuller since they typically contain fiber compared to highly processed foods. Our diets can’t be perfect and adding a multivitamin to your routine can help fill nutritional gaps from your diet.
2. Balance is key
Without mom telling you to eat your veggies, you’ll need to strive for a balanced plate including a variety of food groups. While consuming nutritious foods is important, it doesn’t mean you have to completely cut out those “less healthy” foods from your diet. Everything is good in moderation. As a Nutrition and Dietetics college student, I focus on healthy eating during the week and allow myself a treat on the weekends. Restricting foods may be worse in the long run and cause you to slip into a spiral of overeating. The cycle of restricted eating and binging can lead to unwanted weight gain.
3. Watch your portions
College cafeterias offering all-you-can-eat dining halls with endless food choices might lead you to grabbing more food than you can eat. Being mindful about your portion sizes can help combat excess calorie intake which could lead to weight gain. The goal is to fuel your body and nourish your brain for all that studying! As mentioned before, aim for a balanced plate with all food groups. If you want to have a slice of pizza, add a side salad to ensure you are fueling your body with balance.
4. Practice mindful eating
College is stressful and during times of feeling anxious, sad, or stressed, and we might turn to food as comfort. We typically choose less nutritious foods to cope with these feelings. Try to avoid emotional eating by listening to your hunger cues and asking yourself if you are truly hungry. You can also practice mindful eating during your regular meals. Mindful eating includes eating until you are satisfied, not rushing during meals, and avoid multitasking while eating.
5. Have friends that align with your health and wellness goals
Friends are a crucial part of your college experience, especially if you are away from home. Make friends with people who align with your health and wellness goals. This way you can work towards your goals together by having a workout buddy, eating with friends, and more! Having social support may help you and have a positive impact on your overall health.
6. Healthy snacks
With a hectic college schedule, it is important to have healthy snacks on hand. Have a designated spot for your snacks in your dorm. Choose nutrient dense snacks to help keep you fuller longer during class time or studying. Instead of highly processed snacks, like chips or candy, stock up on healthy snacks like protein bars, nuts, and dried fruit. You can even have meal replacement shakes on hand if you don’t have time for a meal.
Read more: Top 10 Healthy Summertime Snacks
7. Don’t drink empty calories!
Energy drinks and soda may help you stay energized during the day but these drinks can have a lot of empty calories. Empty calories don’t offer a lot of nutritional value and add to your daily calorie intake. Be aware of your drink choices since some may contain added sugars and extra calories. If you need an extra boost of energy, find a zero added sugar energy drink or a diet soda instead. Also remember alcohol contains a lot of empty calories too. Alcohol is typically mixed with other sugary drinks contributing to your calorie intake.
8. Know how to read nutrition labels!
Nutrition labels are a great resource to understand the portion size and nutritional value of a food. Reading the label can help you make more informed choices. This will help you determine which product is more nutritious and the best choice for your nutrition goals. Some tips for reading the nutrition label are to check the serving size, the calories in a serving, added sugars, and the amount of saturated fats. Checking the amount of cholesterol and sodium in a food is also important. Knowing this information will help you understand the impact that certain foods will have on your health.
9. Follow an eating schedule and don’t skip meals!
You might be tempted to skip meals to avoid consuming extra calories but it’s important to stay fueled throughout the day. Skipping meals may lead you to indulge in less healthy snacks. Skipping meals may seem like a simple solution to keep weight off but it is not ideal. Going a longer period of time without eating can lead to overeating or eating quickly at the next meal. Develop a regular eating schedule that you can follow to stay on track with your nutrition goals.
10. Develop good sleep habits
Having poor sleeping patterns can impact your overall wellness. Sleepless nights might have you searching for late-night snacks with empty calories to keep you awake. A lack of sleep leads to craving more high fat, high sugary foods for energy. Therefore, having a good sleep schedule can help support your daily activities and study habits.
11. Hydrate!
Our body easily mistakes thirst for hunger. Staying hydrated is important for all aspects of our daily lives, which is why you must make sure you are hydrated. Being dehydrated may have poor mental and physical effects on the body. Choose water over soda or juice, to reduce consuming too many added sugars. If you do not like water, aim for hydration drinks with no added sugars. If you prefer juice, add fresh fruits to your water to give it a fresh fruity flavor. My personal favorite fruit-infused water is strawberry, lemon, and mint.
12. Manage your stress
High levels of stress may impact your weight and/or eating habits. Stress eating can lead to excess calorie intake even when you are not hungry. Remember to practice mindful eating and be aware of the reason why you are eating. Managing your stress without coping with food is important for your health. Find time for stress relief activities, such as yoga, taking a walk, meditating, or listening to music. In addition to lifestyle choices, supplements like L-theanine or ashwagandha may promote a sense of relaxation and help you cope with everyday stress.
13. Take active study breaks
Sitting for long periods of time in the lecture hall and studying might have you tempted to lay down and take a nap or scroll on your phone for a break. After a long period of studying, taking an active study break, like a ten-minute walk, can help boost your energy levels. Aiming for more active study breaks can help clear your mind and help support your health goals.
14. Be active!
Being active is an easy way to support weight management. Find exercise classes or activities that you enjoy. If you do not have time to fit exercise into your daily schedule, find other ways to exercise! For example, walking to class or using alternative forms of transportation such as a bike or rollerblades to get to class, rather than going on the bus.
15. Take advantage of campus resources
Staying active can be challenging if you don’t have access to a gym or other facilities. Take advantage of your college campus resources, such as the recreational facilities, gym, or intramural sport teams. Being involved in your campus and taking advantage of the facilities is a great way to support your weight maintenance goals.
Remember, it is completely normal for your weight to fluctuate throughout your time in college. Try incorporating some or all 15 tips to help avoid unnecessary weight gain and enjoy your first year of college!
