Starting college marks an exciting chapter filled with new opportunities, independence, and challenges—including the well-known concern about the "Freshman 15". At Life Pediatric Endocrinology, we want students and families to know: weight changes in college are common, but they are not inevitable, and they do not define your health or worth. With the right support, this season can be one of growth—physically, emotionally, and mentally.
Let’s separate fact from fiction and explore real strategies that empower students to feel strong, confident, and in control of their health.
Defining the Freshman 15 Phenomenon
The Freshman 15 is a popular term suggesting that students typically gain 15 pounds during their first year of college. However, studies show the average weight gain is closer to 3–7 pounds, and some students don’t gain at all.
What’s more important than the number on the scale is understanding the why—and knowing that with the right tools and support, students can maintain a healthy lifestyle during this transitional time.
Factors Contributing to Weight Gain in College
Many students experience lifestyle changes that impact their weight:
- Dining hall overload: All-you-can-eat options and high-calorie comfort foods.
- Stress and emotional eating: Coping with academic pressure or homesickness through food.
- Irregular meals: Skipping breakfast, late-night snacking, or inconsistent eating patterns.
- Increased screen time and studying: Less structured movement compared to high school.
- Poor sleep: Disrupted sleep patterns affect hunger and metabolism.
- Alcohol: Social drinking adds empty calories and lowers inhibition around food choices.
All of these are understandable—and manageable—with compassionate support.
Debunking Common Myths
It’s time to clear up some common misunderstandings:
Myth #1: Everyone gains 15 pounds.
Fact: Not true. Weight changes vary, and many students stay the same or even lose weight.
Myth #2: It’s just about willpower.
Fact: Health is about biology, behavior, and environment—not just discipline.
Myth #3: Dieting is the answer.
Fact: Extreme dieting often backfires. Long-term success comes from sustainable habits.
Myth #4: You’re on your own.
Fact: You’re not. There are expert-led, compassionate programs designed just for this phase of life.
Healthy Eating Strategies for College Students
Small choices add up. Here are simple, effective ways students can nourish their bodies:
- Create balance: Fill half your plate with veggies, add lean protein, and include whole grains or healthy fats.
- Snack smart: Keep healthy dorm snacks like fruit, hummus, or almonds on hand.
- Don’t skip meals: Skipping leads to overeating later and disrupts your body’s natural rhythms.
- Hydrate often: Dehydration can feel like hunger.
- Tune in: Mindful eating—slowing down and recognizing hunger cues—goes a long way.
Exercise Tips for Busy Schedules
Even a little movement matters. Physical activity can boost mood, focus, and energy—plus, it’s a great stress reliever.
- Walk to class: Choose stairs over elevators, walk to campus events, or bike instead of driving.
- Join fun activities: Intramural sports, dance classes, and club teams are social and active.
- Quick workouts: Try 10–20 minute HIIT or bodyweight circuits in your dorm.
- Stretch or move between study blocks: Even short breaks can refresh your body and brain.
- Find what you enjoy: Consistency comes from liking what you do.
Maintaining a Balanced Lifestyle in College
Weight and wellness are just one part of a much bigger picture. Helping students feel good in their own skin is about more than calories or step counts—it’s about confidence, connection, and self-compassion.
Encourage students to:
- Prioritize sleep: 7–9 hours can make a world of difference.
- Practice stress management: Journaling, deep breathing, and talking to a therapist or coach help process big emotions.
- Create structure: A simple daily routine can ease overwhelm and boost productivity.
- Set realistic goals: Progress, not perfection.
- Ask for support: You don’t have to do it alone.
Support That Actually Works: The Confident Body Program
At Life Pediatric Endocrinology, we’ve created something special: the Confident Body Program, a nationally recognized weight management program designed specifically for teens and college students.
Led by Crystal McKenzie, a compassionate pediatric nurse practitioner and pediatric mental health specialist, the program combines medical insight with practical coaching to help young people:
- Build a healthy relationship with food
- Learn evidence-based weight loss strategies
- Improve energy, mood, and body confidence
- Develop habits that last—without shame or restriction
✨ Crystal offers personalized 1:1 virtual coaching, making it easy for students to get support no matter where they are.
“Our goal is not just weight loss—it’s lifelong confidence, strength, and self-love.” – Crystal McKenzie, Director of the Confident Body Program
If your teen or college student is struggling with body changes, we’re here to help. Book a free consultation or learn more about the Confident Body Program at lifeendo.com/medical-weight-loss.
Written by Life Pediatric Endocrinology
Founded by Dr. Toni Kim, Life Pediatric Endocrinology is a leading specialty practice dedicated to supporting young people’s health journeys with clinical excellence and heartfelt care. Our team includes Dr. Kelli Davis (bone health specialist) and Crystal McKenzie, NP (Confident Body Program Director).
