The “Freshman 15” – A Harmful Myth
The “Freshman 15” – A Harmful Myth
Each fall, as new students settle into campus life, they often face one looming myth: the dreaded “Freshman 15.” But here’s the honest truth: it’s really just that—a myth. Let’s break it down, gently and thoughtfully, through the lens of health, eating disorder prevention and self-care.
1. The Numbers Don’t Add Up
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A large-scale meta-analysis found that while around 60.9% of students gain weight in their first year, the average gain is just 3 lbs (1.36 kg)—not 15. Among those who did gain weight, the average was closer to 7.5 lbs (3.38 kg) BioMed Central.
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Another study reported an average of 2.7 lbs weight gain, with about half the freshmen gaining weight and 15% actually losing weight.
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Even campus health centers debunk the myth—many point to average gains of 3–5 lbs, not 15. University Health Center.
In short: yes, weight gain can happen (as with any major lifestyle change)—but it’s far from universal or drastic. Plus, weight gain is an anticipated component of the final stages of puberty which many are experiencing in their first few months, or even years at college. AND, even more important to remember that – weight ≠ health! (more on this below). Weight fluctuations are common with lifestyle changes and not pathological. FEAR of weight gain, however CAN be pathological!
2. Why This Myth Is Harmful
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It perpetuates weight stigma, making students feel ashamed for normal, expected fluctuations in weight.
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Fear of gaining weight can lead to disordered behaviors, such as restrictive eating, over-exercising, or body dissatisfaction Taylor & Francis Online, ScienceDirectMindWise.
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A 2012 study highlighted how college freshmen—particularly women—shared deep fears of weight gain, driven by newfound food freedom and peer comparisons MindWise.
This kind of pressure can contribute to serious outcomes like eating disorders. Supporting students in building resilience and a healthy relationship with food is vital.
3. What Really Impacts Freshman Health
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Lifestyle shifts: New schedules, dining hall access, stress, and less structured activity can lead to changes in eating and movement habits. These changes contribute to overall health. Can they lead to weight gain? Certainly. However, the lifestyle factors are the true contributors to health, not a number on the scale.
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Alcohol and Caffeine: Consuming alcohol can certainly lead to weight gain but more importantly, it’s a depressant and can contribute to shifts in mood. Caffeine is fine in small quantities but drinking excessive amounts may lead to sleepless nights and increase irritability and anxiety.
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Activity dips: Many students, particularly athletes, experience a decline in exercise their freshman year. It can take some time to establish new routines around movement. That’s OK!
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Emotional and body-image stress: The myth exacerbates anxiety around appearance, performance, and social comparison MindWiseSELF.
4. Reframe Priorities—Wellness, Not Weight
Here’s what actually helps:
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Consistent meals matter more than calorie counts. Routine eating supports energy and mental clarity.
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Move for joy, not punishment. Enjoy activities like dancing, walking, hiking or yoga instead of pushing yourself through painful workouts. Try something new, it’s a great way to make connections and feel energized.
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Sleep and stress are foundational. Better rest and stress management support appetite regulation, mood, and focus.
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Celebrate community. Having supportive friends and accessible campus resources—like counseling or wellness workshops—can be game changers for overall health and happiness in college.
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Encourage a mindset shift: Embrace body neutrality and gratitude over appearance-focused goals.
5. Talk About It Differently
Let’s retire “Freshman 15” messaging and uplift more meaningful experiences—like “Freshman friendships,” “Freshman self-discovery,” or “Freshman wellness.” These capture what really matters during this transformative year.
Final Encouragement
The “Freshman 15” isn’t a weight. It’s an idea that can weigh you down—if you let it. Most students don’t gain 15 pounds, and even weight changes that do happen are small and manageable when paired with supportive habits. Instead of worrying about a number, focus on rest, connection, nourishment, and joy. Your worth isn’t on the scale—it’s in every step you take toward thriving.
If you or someone you know is struggling with body image, food, or stress, reach out to your campus health or counseling center—you don’t have to face these feelings alone. We’re also here to help – contact us to set up an intake.
