Table of ContentsView AllTable of ContentsCommon Experiences and Causes of the Freshman 15New Eating HabitsEating While StudyingEating Late at NightEating Snack FoodEmotional EatingDrinkingNot Enough ExerciseYou’re At That Age

Table of ContentsView All

View All

Table of Contents

Common Experiences and Causes of the Freshman 15

New Eating Habits

Eating While Studying

Eating Late at Night

Eating Snack Food

Emotional Eating

Drinking

Not Enough Exercise

You’re At That Age

Close

Incoming freshmenoften hear about the dreaded “freshman 15,” a common term for the weight that many incoming freshmen gain during their first year in college. Although the poundage doesn’t always ring in exactly at 15, the tendency is significant enough to earn a lasting title.Common Experiences and Causes of the Freshman 15This specific amount of weight gain isn’t common to everyone. Some people gain more than 15 pounds, some less, and some nothing at all. Some evenlosepounds when they leave home for the first time. However, the weight gain scenario is common enough to have earned a lasting nickname.New Eating HabitsWhen you’re living with parents and going to high school, many of the details of what, when and how much you eat are already planned out for you. College and your suddenly unlimited food choices (and limited cooking experience) can mean a diet of fast food, chips, soft drinks, and pizza at 3 a.m. This can cause quick weight gain.How to Improve Your Self-ControlEating While StudyingWhether they’re attending classes in person or remotely, many new college students find themselves mindlessly munching while studying. Eating large amounts of calorie-laden food at a time when you’re not physically active and wouldn’t normally be hungry can lead to weight gain. Before you eat, ask yourself if you’re actually hungry or just tired.Hero Images / Getty ImagesEating Late at NightClosely related to the eating-while-studying phenomenon is the eating-late-at-night habit that many incoming freshmen develop. This is problematic because fatigue and stress increase the release of cortisol, a stress hormone that can trigger carb cravings.You may naturally find yourself staying up later to study or party, when hunger can sneak up on you. The sudden craving can lead to late-night eating, overeating, or binge eating, any of which can cause weight gain.Top 10 Stress Management Techniques for StudentsEating Snack FoodOften, the most convenient late-night nosh is fast food. In fact, fast food is a convenient choice for any time of day. If you’re not used to cooking your own meals or focused on making healthy choices when you buy your meals, it’s easy to lapse into a diet of burgers, fries, and deep-fried nuggets, supplemented with chips and soft drinks.Emotional EatingCollege life comes with many changes and challenges, including difficult classes, new relationships, and homesickness. Many people deal with emotionalstresseslike these withemotional eating, which includes eating when you’re not hungry or filling an emotional void with food. Try keeping a food diary to help you track andstop emotional eatingbefore the freshman 15 find yous.How College Students Can Cope With Panic and AnxietyDrinkingAlcoholic drinks tend to be high in calories. Additionally, alcohol can deteriorate muscle tissue, which lowers your overall metabolism.Partying Growing More Intense.© Getty ImagesNot Enough ExerciseSure, trekking from class to class can be a workout, but it’s not enough to keep you fit. Many college students have less time to commit toregular exerciseor be involved in other physical activities than they had in high school. This can be a big factor in the 15.​Although it can be hard to find time for regular exercise,anyphysical activity is good for your mental and physical health. Even a walk around campus or on a treadmill while you review your notes is a good way to squeeze in some exercise.5-Minute Stress Relief StrategiesYou’re At That AgeMany freshman-15 factors are under your control, but one is not: your age. Most of your physical growth is complete, and your lifestyle habits are likely changing. This can lead you to put weight on for the first time in your life. Now is a good time to work on developing habits that help maintain a healthy lifestyleTop 10 Stress Management Techniques for Students

Incoming freshmenoften hear about the dreaded “freshman 15,” a common term for the weight that many incoming freshmen gain during their first year in college. Although the poundage doesn’t always ring in exactly at 15, the tendency is significant enough to earn a lasting title.

This specific amount of weight gain isn’t common to everyone. Some people gain more than 15 pounds, some less, and some nothing at all. Some evenlosepounds when they leave home for the first time. However, the weight gain scenario is common enough to have earned a lasting nickname.

When you’re living with parents and going to high school, many of the details of what, when and how much you eat are already planned out for you. College and your suddenly unlimited food choices (and limited cooking experience) can mean a diet of fast food, chips, soft drinks, and pizza at 3 a.m. This can cause quick weight gain.

How to Improve Your Self-Control

Whether they’re attending classes in person or remotely, many new college students find themselves mindlessly munching while studying. Eating large amounts of calorie-laden food at a time when you’re not physically active and wouldn’t normally be hungry can lead to weight gain. Before you eat, ask yourself if you’re actually hungry or just tired.

Hero Images / Getty Images

Female college student eating and studying on floor in dorm room

Closely related to the eating-while-studying phenomenon is the eating-late-at-night habit that many incoming freshmen develop. This is problematic because fatigue and stress increase the release of cortisol, a stress hormone that can trigger carb cravings.You may naturally find yourself staying up later to study or party, when hunger can sneak up on you. The sudden craving can lead to late-night eating, overeating, or binge eating, any of which can cause weight gain.

Top 10 Stress Management Techniques for Students

Often, the most convenient late-night nosh is fast food. In fact, fast food is a convenient choice for any time of day. If you’re not used to cooking your own meals or focused on making healthy choices when you buy your meals, it’s easy to lapse into a diet of burgers, fries, and deep-fried nuggets, supplemented with chips and soft drinks.

College life comes with many changes and challenges, including difficult classes, new relationships, and homesickness. Many people deal with emotionalstresseslike these withemotional eating, which includes eating when you’re not hungry or filling an emotional void with food. Try keeping a food diary to help you track andstop emotional eatingbefore the freshman 15 find yous.

How College Students Can Cope With Panic and Anxiety

Alcoholic drinks tend to be high in calories. Additionally, alcohol can deteriorate muscle tissue, which lowers your overall metabolism.

Partying Growing More Intense.© Getty Images

College Party

Sure, trekking from class to class can be a workout, but it’s not enough to keep you fit. Many college students have less time to commit toregular exerciseor be involved in other physical activities than they had in high school. This can be a big factor in the 15.​

Although it can be hard to find time for regular exercise,anyphysical activity is good for your mental and physical health. Even a walk around campus or on a treadmill while you review your notes is a good way to squeeze in some exercise.

5-Minute Stress Relief Strategies

Many freshman-15 factors are under your control, but one is not: your age. Most of your physical growth is complete, and your lifestyle habits are likely changing. This can lead you to put weight on for the first time in your life. Now is a good time to work on developing habits that help maintain a healthy lifestyle

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Teixeira, P. J., Santos, S. M., Martins, L. M., Rodrigues, A. R., Oliveira, G. P., & Bessa, J. M. (2019).Fatigue and craving for food: A cross-sectional study.Nutrients, 11(1), 195. doi:10.1038/ijo.2017.89Kinsey AW, Ormsbee MJ.The health impact of nighttime eating: old and new perspectives.Nutrients. 2015;7(4):2648–2662. Published 2015 Apr 9. doi:10.3390/nu7042648Jung MK, Callaci JJ, Lauing KL, et al.Alcohol exposure and mechanisms of tissue injury and repair.Alcohol Clin Exp Res. 2011;35(3):392–399. doi:10.1111/j.1530-0277.2010.01356.xAdditional ReadingVella-Zarb, R., Elgar, F.Predicting the ‘Freshman 15’: environmental and psychological predictors of weight gain in 1st year university students.Health Education Journal.2010;69(3):321-332. doi:10.1177/0017896910369416

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Teixeira, P. J., Santos, S. M., Martins, L. M., Rodrigues, A. R., Oliveira, G. P., & Bessa, J. M. (2019).Fatigue and craving for food: A cross-sectional study.Nutrients, 11(1), 195. doi:10.1038/ijo.2017.89Kinsey AW, Ormsbee MJ.The health impact of nighttime eating: old and new perspectives.Nutrients. 2015;7(4):2648–2662. Published 2015 Apr 9. doi:10.3390/nu7042648Jung MK, Callaci JJ, Lauing KL, et al.Alcohol exposure and mechanisms of tissue injury and repair.Alcohol Clin Exp Res. 2011;35(3):392–399. doi:10.1111/j.1530-0277.2010.01356.xAdditional ReadingVella-Zarb, R., Elgar, F.Predicting the ‘Freshman 15’: environmental and psychological predictors of weight gain in 1st year university students.Health Education Journal.2010;69(3):321-332. doi:10.1177/0017896910369416

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Teixeira, P. J., Santos, S. M., Martins, L. M., Rodrigues, A. R., Oliveira, G. P., & Bessa, J. M. (2019).Fatigue and craving for food: A cross-sectional study.Nutrients, 11(1), 195. doi:10.1038/ijo.2017.89Kinsey AW, Ormsbee MJ.The health impact of nighttime eating: old and new perspectives.Nutrients. 2015;7(4):2648–2662. Published 2015 Apr 9. doi:10.3390/nu7042648Jung MK, Callaci JJ, Lauing KL, et al.Alcohol exposure and mechanisms of tissue injury and repair.Alcohol Clin Exp Res. 2011;35(3):392–399. doi:10.1111/j.1530-0277.2010.01356.x

Teixeira, P. J., Santos, S. M., Martins, L. M., Rodrigues, A. R., Oliveira, G. P., & Bessa, J. M. (2019).Fatigue and craving for food: A cross-sectional study.Nutrients, 11(1), 195. doi:10.1038/ijo.2017.89

Kinsey AW, Ormsbee MJ.The health impact of nighttime eating: old and new perspectives.Nutrients. 2015;7(4):2648–2662. Published 2015 Apr 9. doi:10.3390/nu7042648

Jung MK, Callaci JJ, Lauing KL, et al.Alcohol exposure and mechanisms of tissue injury and repair.Alcohol Clin Exp Res. 2011;35(3):392–399. doi:10.1111/j.1530-0277.2010.01356.x

Vella-Zarb, R., Elgar, F.Predicting the ‘Freshman 15’: environmental and psychological predictors of weight gain in 1st year university students.Health Education Journal.2010;69(3):321-332. doi:10.1177/0017896910369416

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