The term “freshman 15” describes the widespread belief that college students gain fifteen pounds during their first year. This concept originated in the mid-to-late 1980s, with a 1985 peer-reviewed article reporting an average weight gain of 8.8 pounds in women. Later, in 1989, Seventeen magazine popularized the phrase by chronicling a student’s struggle with first-year weight gain. Despite its popularity, the evidence behind the “freshman 15” experience is limited. Furthermore, studies have been somewhat inconsistent, with some observing weight gain, others showing weight loss, and/or no change in weight. For example, a 2008 study found weight changes ranging from -5 to +20 pounds with an average of roughly +3 pounds.
For most students, the “freshman 15” is more accurately a “freshman 5.” Both numbers, though, are broad generalizations, and real experiences vary. Starting college marks a major life transition: the independence, new routines, and unique pressures involved can all influence well-being. As a result, some students may gain weight, others might lose weight, and some may see no change at all. Nonetheless, it is important to note that weight and body mass index (BMI) should not be used as sole indicators for health since they do not factor in lifestyle behaviors and body composition.
College Wellness Tips
Looking to build healthy habits in college? Here are some wellness tips and resources to help incoming and current college students.
Eating Habits
With limited access to kitchens, many freshmen rely on dining halls, restaurants, and convenience stores for food. The abundance of choices, particularly at dining halls, including many tempting comfort foods, can easily lead to mindless eating, especially during times of stress or homesickness. Just because your parents aren’t there to remind you doesn’t mean you should stop eating fruits and vegetables; they remain an essential part of a healthy diet and lifestyle. Practicing mindful eating by paying attention to hunger cues, savoring your food, and choosing a balanced meal can make it easier to nourish your body, avoid overeating, and feel your best.
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Sleeping Habits
Poor or inconsistent sleep can undermine both physical and mental health, impairing cognitive function and even increasing appetite (which can contribute to overeating and weight gain). Good sleep hygiene is vital—try to keep a regular bedtime, limit caffeine, nicotine, and alcohol late in the day, avoid screens before sleep, and wind down with relaxing activities like reading or meditation.
Stress Management
Stress triggers the release of cortisol, sometimes called the “stress hormone.” When stress is chronic (long-term), cortisol remains high and disrupts the body, slowing metabolism, increasing fat storage (especially in the abdomen), raising blood sugar, and fueling cravings for calorie-dense comforting foods. This can explain why people often “eat their feelings” and reach for familiar or sugary snacks during tough times. Chronic stress is also linked to conditions like depression, high blood pressure, metabolic disorders (e.g., obesity), and fatigue. Healthy ways to cope with stress include seeking social support, building a consistent sleep routine, practicing mindful eating, and staying physically active.
University Student Wellness Resources
If you’re struggling with your physical or mental health, don’t hesitate to reach out. Most universities offer support services for students, such as Florida Agricultural and Mechanical University, Florida State University, and the University of Florida.
Additional Sources
- The Freshman 15: Myths, Reality, and Healthy Habits - August 1, 2025
- Protein Alternatives - April 28, 2025
- What’s the 411 on Protein? - February 27, 2025