Not every student gains the dreaded freshman 15 when starting college life, but all students experience significant lifestyle changes that directly impact their physical health.
The idea behind freshman 15 implies that freshmen will gain 15 pounds during their first year in college. However, studies conducted by the Journal of American College Health on this supposed phenomenon show that on average, first-year college students gain about 2.7 pounds — less than one-fifth of the suggested amount.
While the idea may be false, the reasoning behind it has some validity. The freshman 15 was believed to be true because of the significant lifestyle changes college students experience. Coming to college, students experience new independence, and part of that is being in complete control of what and how they eat.
“Freshman 15 got me pretty badly. There was a lot of pizza and all of the junk food that kind of got me,” junior Ezekiel Dykstra said. “So, I had to definitely get more conscientious about what I ate, but Liberty definitely has a lot of dining options.”
This is not the only lifestyle shift college students experience. Activity levels, stress levels and sleep habits all change based on the individual’s routine.
Texas Children’s published an article on creating healthy habits in college. One tip is to integrate workouts into your daily life.
“It’s really nice being able to walk to classes,” sophomore Tsiyona Kungu said. “And I love to dance, and there are a lot of dance clubs on campus. So, I utilize those when I can.”
Walking instead of taking the bus is a great way to incorporate movement into a day filled with classes and studying. Liberty also offers many clubs and more than 20 intramural sports, which are a great way to insert physical activity into your schedule.
Another tip for maintaining a healthy lifestyle is to be conscious of what you eat. It is important to make sure you are getting the nutrients you need. Liberty offers many healthy dining options, both around campus and at the dining hall.
An easy way to stay informed about how you’re fueling your body is through the nutrition calculator on the Reber-Thomas Dining Center website. This calculator links directly to the menu options offered in the dining hall and can help you quickly calculate your nutrient intake.
Between classes, it is helpful to pause for a moment and check in with yourself. Sometimes in the busyness of college life, you forget the simple things your body needs the most.
“I make sure that I take intentional times to stop what I’m doing and check on how I’m doing,” said Kungu. “So sometimes I’m going and realize I haven’t drunk water for an hour. So, I pause and do that.”
Physical check-ins are great, but it is also important to check in on your mental well-being. Remember to take time for the things you enjoy, such as hanging out with friends, devoting time to a hobby or spending time with God. The Mayo Clinic suggests several ways to reduce stress, including journaling, laughing with others, being creative, taking deep breaths or seeking counseling, when needed.
While the “freshman 15” may be a myth, the benefits of lifestyle changes are not. As you begin, or return to college life, remember to prioritize your well-being and take advantage of the opportunities that Liberty offers to students.
While the freshman 15 is a somewhat nuanced concept according to Performance Coach & Nutritionist at Virginia Sport & Spine Institute and Liberty alumna, Tasha Brendle, the changes in weight are a real thing based on the increased independence, more social gatherings involving food, stress-levels, changes in sleep patterns, late-night snacking and relying more on convenience foods that are not nutritious. Changes in routine and having more freedom with food choices make it easier to consume more calories without realizing it.
So here are Brendle’s tips to avoid freshman weight gain:
- Plan your food choices a day ahead.
Understanding the busyness of your schedule and preparing for it can help you make healthier choices. Keeping healthy but still convenient snacks in your dorm or backpack will help from getting overly hungry and avoid grabbing whatever is available.
- Take advantage of eating a full meal.
During mealtimes it is important to choose at least one food that has protein, along with choosing mostly whole foods and staying hydrated. Doing these things will help keep you energized and at a full power cognitive function.
- Find ways to stay active.
Walking to class, going to the gym or joining an intramural sport are great ways to stay active and maintain a healthy lifestyle.
Apply these tips to your life and you can defeat the dreaded freshman 15.
Emmerson Farwell is a feature reporter for The Liberty Champion.
Video created and edited by Emmerson Farwell.