Freshman 15 Effect – How to Avoid Weight Gain in College

This concept describes the tendency for first-year students to gain weight. The number 15 represents the estimated average pounds gained by newly enrolled students, equating to approximately 7 kilograms. Initially, this phenomenon was primarily noted among American college students, particularly in northern regions. However, it appears this figure is somewhat exaggerated. Nevertheless, the issue remains significant, as researchers note that substantial weight gain during adolescence can lead to overweight or obesity, which are already major public health concerns. While the term specifically applies to the first year of university, experts emphasize that the entire academic period is crucial for developing healthy habits and future well-being (R. A. Vella-Zarb, F. J. Elgar 2010).

This phenomenon was first documented by researchers in 1985. Since then, numerous studies have confirmed that the average weight gain among new students ranges from 1 to 6 kilograms. They also emphasize that the first semester is the critical period when young people adapt to a new lifestyle. Although the term "Freshman 15" suggests a weight increase of about 15 pounds, scientific research does not confirm such a significant rise. A 2009 study revealed that the average weight gain is approximately 2 kilograms (R. A. Vella-Zarb, F. J. Elgar 2009). While this figure may not seem substantial, it is important to note that it represents an average. For individuals already struggling with overweight or obesity, additional pounds can increase the risk of chronic diseases. Most notably, this effect impacts a significant majority of students, approximately 61%. Nearly two-thirds of students gained around 3 kilograms, and one in ten students increased their body weight by the infamous 15 pounds, roughly 7 kilograms (C. Vadeboncoeur, N. Townsend, C. Foster 2015).

The college years often mark a period of developing new dietary and physical activity habits. Young adults who leave home must independently manage their nutrition and exercise routines. For some, this transition becomes an opportunity to adopt healthier lifestyle changes that enhance well-being and appearance. However, many students abandon balanced diets and regular physical activity, leading to undesirable weight fluctuations. Key contributing factors include: – high academic stress, – challenges in adapting to a new environment, – excessive alcohol consumption and substance abuse, – time constraints due to demanding schedules, – inadequate cooking skills, – financial limitations affecting access to nutritious food.

Although weight gain among new students may not appear significant, it can lead to various long-term consequences. This is particularly relevant for individuals suffering from obesity or being overweight, as they are most vulnerable to the adverse effects of an unhealthy lifestyle. There is a high likelihood that dietary habits adopted during this period will persist throughout their lives, potentially resulting in further health complications. Research (S. S. Guo et al. 2002) indicates that weight changes during adolescence strongly correlate with adult obesity. Students gain an average of 2 kg over two semesters, which is five times higher than the annual weight increase in the general population (C. Vadeboncoeur et al. 2015). Additionally, studies (M. L. Morrow et al. 2006) reveal that weight gain in students is often associated with increased fat mass. Neglecting this critical period, during which lifelong habits are formed, can lead to severe consequences such as chronic diseases (e.g., type 2 diabetes, cardiovascular disorders, stroke, cancer) and adverse psychological effects, including low self-esteem and depression.

Research on body weight changes during university studies primarily focuses on the population of the United States, while in other countries, this topic does not attract as much scientific interest. Polish students exhibit relatively low nutritional awareness, with the exception of those enrolled in medical universities (M. Skrzypek et al., 2020). Analyses conducted on a representative group of students revealed that most engage in physical activity an average of twice per week, which does not meet expectations (A. Szkiełda, P. Krawczyk, 2018). It is noteworthy that exercises during leisure time were primarily performed by those living with their parents. A significant portion of the surveyed individuals consumed meals in their own apartments, fewer in their family homes, and the smallest percentage in restaurants. Their diet predominantly consisted of sandwiches and reheated dishes brought from home. Surprisingly, they rarely consumed ready-to-eat meals, which is a positive indicator. Unfortunately, many consumed more sweets than fruits over the course of a week. Regardless of their place of residence, students did not eat vegetables daily, but only an average of five times per week. Fish, recommended in a balanced diet, were consumed less frequently than once per week. Among beverages, tea and water were predominant, while they consumed sugary drinks and juices an average of three times per day. Although these habits are not the worst, they deviated from the recommendations of the National Nutrition Education Center regarding a healthy lifestyle. Comparisons of health-promoting actions among Polish and Spanish youth indicated that Polish students more frequently made errors in their daily diet (E. Huk-Wieliczuk, 2021).

Starting college is a time of many changes and new challenges, but it's important to ensure that it doesn't lead to weight gain. As experts note, this is a crucial period for developing habits that impact future physical and mental health. While research confirms that most students face this issue, a few adjustments in daily routines can significantly reduce the risk. How to maintain a healthy weight during college: – consume at least five portions of vegetables and fruits daily, with a focus on vegetables, – engage in regular moderate physical activity (at least 150 minutes per week), – replace sugary drinks with sugar-free alternatives or water, – reduce the intake of processed foods, – ensure adequate sleep (7–8 hours), – avoid alcohol and other harmful substances, – choose whole-grain products, – manage stress effectively, – allocate time for relaxation, – take advantage of promotions on healthier products or use apps that prevent food waste, – opt for frozen vegetables and fruits, which are more affordable but rich in vitamins and minerals, – prepare meals in advance and freeze them when short on time. It's well-known that habits are often adopted from one's surroundings, such as friends or acquaintances. You can encourage them to adopt healthier changes, making the transition easier. Additionally, it's beneficial to delve into the topic, for example, by reading scientific articles or participating in courses and workshops offered by universities on healthy living.