Have you ever noticed how people gain weight after entering college life? In fact, there is a term called the 'Freshman 15', which is used to describe college students gaining weight, especially within their first year of university. Although the '15' is often inaccurate as some students gain less and others gain more, the weight gain is real and has multiple physiological, psychological and environmental causes. We spoke to Dr Balakrishna GK, HOD and Senior Consultant, Internal Medicine, Gleneagles BGS Hospital, Kengeri, Bengaluru, who explained the causes of this phenomenon and protective measures that could assist students in leading a healthy lifestyle while going through this transformative stage of life.
Why Do College Students Gain Weight?
Here are some factors that may be contributing to weight gain in college students during their first year:
Dietary Changes
Students are exposed to more freedom with food options once they enter college. With easy access to fast food, sweet drinks and late-night snacks, students tend to consume more calories than they realise. "These dietary options are high in carbs and fats, which contribute to overeating. Also, many students skip breakfast or swap healthy meals for fast, processed food," said Dr Balakrishna.
According to a 2010 study involving first-year college students, it was found that those living on the campus ate fewer healthy food options, such as fruits, vegetables, and dairy products.
Stress Eating
College is also a time of new stressors like academic pressures, social adjustments and financial concerns. Stress triggers the release of cortisol hormone, which promotes appetite and cravings for comfort with high-sugar and high-fat foods. Many of them turn to emotional eating as a coping mechanism.
Also Read: Can Weight Gain Affect Your Blood Sugar Levels? Doctor Explains
Irregular Sleep Patterns
Late-night study sessions, socialising or part-time jobs often disturb students’ sleep schedules. Improper sleep may disrupt hunger-controlling hormones, such as ghrelin and leptin. As a result, you feel hungrier and tend to overeat, especially unhealthy snacks.
A 2008 study found that students who ate between 11 pm and 5 am consumed approximately 500 additional calories daily and gained around 1.6 kg more each year compared to those who only ate during daytime hours.
Decreased Physical Activity
The involvement in physical activity decreases after entering college. Sports and physical education are part of the curriculum for high school students however, in college, there's no requirement of engaging in physically demanding activities. “Most students lead a sedentary lifestyle due to hours spent studying or in front of screens. As a result, when combined with consuming more calories than needed, this sedentary lifestyle often leads to weight gain,” added Dr Balakrishna.
Alcohol Consumption
Another significant reason for weight gain during college is alcohol consumption. Beer, cocktails, and other alcoholic drinks can be calorically dense and drinking too much at social gatherings can contribute hundreds of empty calories. It may also lower inhibition, causing overeating while eating and/or drinking,
Metabolic Changes
"Young adults may experience metabolic changes as they age, including a slight slowdown in their Basal Metabolic Rate (BMR). When paired with poor eating habits and inactivity, even small changes in metabolism can lead to noticeable weight gain," said Dr Balakrishna.
Also Read: Explainer: What Is Chronic Inflammation And How Does It Lead To Weight Gain?
How to Prevent the Freshman 15?
A 2015 study revealed that 60% of college students gained an average of 3.5 kg during their first year. Here is how you can prevent weight gain, as suggested by Dr Balakrishna:
Adopt Balanced Eating Habits
You should consume balanced meals, including lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Avoid skipping meals and try to limit calorie-dense snacks and beverages. Planning meals can help students make healthier choices.
Practice Portion Control
It is important to practise mindful eating. Instead of piling food onto your plate, start with smaller portions and return for seconds only if you're still hungry. Eat only when hungry or full and avoid eating out of boredom or stress.
Stay Physically Active
Make time for regular exercise, even if it’s just 30 minutes of walking, cycling, or a quick workout in the dorm. Joining fitness classes, intramural sports, or recreational activities can help make physical activity fun and social.
Manage Stress Effectively
Instead of turning to food, explore healthier ways to cope with stress, such as yoga, meditation, or talking to a friend or counsellor. Journaling or engaging in a creative hobby can also be effective stress relievers.
Prioritise Sleep
You should aim for 7-9 hours of quality sleep each night. Set a bedtime routine that is relaxing and make sleep a priority. Good sleep hygiene not only regulates hunger hormones but also improves focus and overall well-being.
Limit Alcohol Intake
Drink in moderation whenever you choose to consume alcohol. You should be mindful of the calories in alcoholic beverages and avoid late-night junk food cravings that often accompany drinking.
Stay Hydrated
Drinking water throughout the day helps regulate appetite and prevents overeating. Thirst can sometimes be misinterpreted as hunger, resulting in unnecessary calorie consumption.
Bottomline
Dr Balakrishna concluded, "The 'Freshman 15' is not inevitable, and with awareness and small lifestyle adjustments, college students can avoid unhealthy weight gain. The key lies in finding balance, nourishing the body with wholesome foods, staying active, managing stress, and getting enough sleep. These habits not only prevent weight gain but also lay the foundation for a healthier, more productive college experience."
"As a physician, my advice is to make your health a priority, even amid the challenges and excitement of college life. Remember, it’s not about perfection but consistency in making mindful choices that support long-term well-being," he added.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]