The “Freshman 15”: It’s not just for college students

Ever heard of the “Freshman 15”? It refers to the weight typically gained by young adults during their first year of college. It’s also referred to as the “Freshman 10.”

The good news is that most college freshmen don’t appear to gain that much weight in just one year. Research shows average weight gain by first-year college students is more in the 2- to 5-pound range. The bad news? Over four or five years of college, a 10- to 15-pound weight gain is not uncommon.

While it’s called the “Freshman 15,” gaining weight over time due to poor food choices, large portion sizes, and too little exercise is surprisingly common—whatever your age. Here are some of the best ways to combat long-term weight gain:

Don’t skip breakfast. Research shows that people who skip breakfast in an effort to maintain or lose weight actually end up gaining weight instead.

Keep healthy snacks with you. If you’re a college student, keep healthy snacks in your backpack. If you work in an office, keep healthy snacks in your desk drawer, so that you can avoid the vending machines. Don’t purchase junk food to have as snacks at home. Fruits, nuts, and even popcorn are better choices. Consider keeping healthy non-perishable snacks in your vehicle, like trail mix or protein bars, especially if you have children.

Control your portions! Even healthy snacks can cause weight gain if you are eating two or three or more servings than recommended at a time. Many people simply eat too much food at each meal. Here’s a handy guide to portion sizes.

Find time to exercise. Research shows even moderate exercise can have a big impact on your overall health. Activities like brisk walking, cycling, or light jogging help burn calories and increase metabolism, making it easier to maintain a healthy weight. Regular moderate exercise also improves muscle tone and boosts energy levels, which can help you stay more active throughout the day. Combined with a balanced diet, these small yet consistent efforts can make a significant difference in managing weight and overall health.

Take the focus away from (unhealthy) food. Getting together with friends and/or family? Don’t always make getting together mean a big meal. Try a fun activity instead. Or if you’re having a potluck and someone asks what they can bring, suggest a vegetable tray or other healthy option.

It’s easy to overlook a small weight gain each year, but over time, these extra pounds can add up significantly, impacting your health and well-being. By being mindful of your daily habits, staying active, and making healthy food choices, you can prevent gradual weight gain and maintain a healthy lifestyle. Remember, it’s never too late to start making positive changes. Taking small, consistent steps now can lead to a healthier, happier future.