Coming into college, many worries may be swirling through your mind. You’re missing your family, your friends, even just the usual routine of your hometown. You’re preparing for new classes, maybe worrying about those “weed out” courses that everyone seems to be warning you about. But on top of all that, there’s another concern looming: the “freshman 15.” If you’re unfamiliar, this refers to the weight gain some students experience during their first year of college. The term isn’t new — it was popularized in the 1980s, accompanying changing dietary habits in the U.S.
This weight gain can be explained by a myriad of factors, most notably fewer restrictions on food choices and easier access to alcohol. In addition, college often introduces students to a more sedentary lifestyle and higher stress. With the (gorges) natural environment of Ithaca, this could seem counterintuitive — the walks to class on the hilly campus are known to cause “Cornell calves” and may be more exercise than you’re used to if you previously drove or took a bus to school.
Personally, while the hilly walks to class were certainly a shock, my lack of intramural sports has made me less active overall. While there are plenty of opportunities to become involved with a sport here, from varsity athletics to casual clubs, I personally have found myself prioritizing studying over physical activity.
On the other hand, my nutrition has improved in some ways — the easy access to fruits and vegetables is hard to beat, from the surplus of apples and bananas in every dining hall to the premade salads at Morrison. Of course, this has also come with easier access to less nutritious foods like cookies, ice cream and vending-machine snacks, but I’ve still found myself including more produce into my diet.
So what does the research say? Generally, while first-years do tend to gain weight, it usually isn’t anywhere close to 15 pounds. One Cornell study published in 2004 found that freshmen gained an average of 1.9 kg (~4.2 lb) within their first 12 weeks on campus. Other studies demonstrate a similar phenomenon, linking lifestyle changes in college with modest weight gain — although not necessarily to the extent suggested by the phrase “freshman 15.”
On social media, student creators share similar experiences with the “freshman 15.” Many noticed changes to their body after a few months of college, largely due to new eating habits and easier access to food. Some have responded by learning more about nutrition or becoming more active — hitting the gym, walking more or joining fitness classes and sports teams.
Others on social media focus on the adverse mental health effects of the “freshman 15,” especially the pressure to avoid it. Some mention cycles of dieting and regaining weight, or regret how much energy they spent obsessing over their weight during their limited time at college. Others criticize the stigma around weight gain in college, discussing how it can have negative effects on one’s mental health, especially if the fear of changes to one’s body becomes overwhelming. It’s important to keep in mind that not everyone finishes growing by 18 — physical changes into adulthood are normal and likely even inevitable.
Balancing these two realities — that weight shouldn’t be your sole focus, but that healthy eating and meaningful movement matter — can be challenging. While each person’s needs may differ based on their background, routines and overall lifestyle, making intentional choices about food and exercise is possible and important for the body and mind.
Cornell Health recommends eating three balanced meals a day. This means including protein or dairy for maintenance, grains for energy and fruits and vegetables for micronutrients and fiber. At most dining halls, this combination is doable, and it may just mean grabbing a piece of fruit on the side or adding some grains to your plate. They also note that sweet foods can be incorporated into a healthy diet, stating that they are “a fun part of life.”
The focus of this advice is on adding nutritious foods to your plate as opposed to cutting out others entirely. Eating more balanced, nourishing meals often naturally reduces cravings for lower-nutrient snacks, establishing them as occasional treats instead of excessively eating them out of hunger.
Concerning exercise, the CDC recommends at least 150 minutes of moderate activity (like brisk walking) per week, along with two days of muscle-strengthening. Health benefits can be seen in excess beyond this amount, but the benefits are present no matter the amount — even just walking for a few minutes each day is better than remaining sedentary.
Beyond these basic recommendations, your eating and exercise habits will likely be influenced by your lifestyle. Are your classes far away, so you’re walking more? What foods in the dining hall are actually appealing to you — and which ones don’t have a long line?
Ultimately, college brings with it a whole host of new challenges: homesickness, difficult classes, new friendships and new responsibilities; almost everything may feel new and difficult. Worrying about weight gain is just one more stressor. While it can be hard to suppress the thoughts and feelings everyone experiences around body image and eating, it is essential to prevent a number on a scale from taking over your life. If you do find yourself gaining weight, know that it’s not unusual and remember that it’s not the end of the world — studies and students alike confirm it is a common part of adjusting to a drastic change in environment. If you want to focus on eating healthier and getting more movement in, do so without taking it to the extreme.
And don’t forget to enjoy the wonderful and diverse food experiences that Cornell and the greater Ithaca area have to offer! As opposed to seeing food as the enemy, use it as a way to connect with people — meet over meals, try new foods in the dining hall together, even visit new restaurants with friends. Discovering my favorite food spots in Ithaca was such a highlight of my freshman year, and it can be for you too.
Eat food that energizes and sustains you, but also allow yourself to try the occasional sweet (or savory) treat. In the end, college is a truly unique, short time of your life — let enrich that experience, not overshadow it.
Melanie Delfosse is a sophomore in the College of Human Ecology. She can be reached at md2262@cornell.edu.
