Last year at this time, I wrote about a remarkable young client of mine who had just turned 18 and was preparing to leave for college. We had worked together for several years, and before she left, we sat down to talk about a common college challenge—the “Freshman 15”—and how to avoid it.
Well, she’s back, and I couldn’t be prouder. Not only did she stick to her plan, but she also continued to lose weight and body fat—10 more pounds and another 2% body fat gone since last year. She looks more fit, radiates confidence, and seems happier than ever. Her enthusiasm for improving herself through better eating and exercise habits is inspiring.
When she was at home, her mother supported her every step of the way—making meals, arranging personal training sessions, and ensuring she had bi-weekly visits with me. But heading off to college meant taking on much more responsibility for her own health. She rose to the challenge beautifully.
Her Journey Before College
I first met her when she was just 14 years old, weighing 176 pounds with a body fat percentage of 45.6%. For her small frame, this was a lot to carry physically and emotionally. From the beginning, she was determined to make steady progress—no quick fixes, just consistent work.
Over 3.5 years, she lost 30 pounds and reduced her body fat by 9%. She built discipline, developed a healthier relationship with food, and learned that lasting change is about daily choices, not short-term diets.
But her journey wasn’t without hardship. During this time, she suffered the devastating loss of her younger sister to a rare childhood disease. Grief understandably pulled her off course for a while, but her resilience shone through—she found her way back and recommitted to her health goals.
Why She Inspires Me
Her transformation has been about so much more than weight. She’s grown stronger mentally and emotionally, gained self-awareness, and truly embraced a sustainable lifestyle. As she enters her second year of college—majoring in pre-med—I have no doubt she will make an incredible doctor one day.
The Tips We Discussed for Avoiding the Freshman 15
- Be Mindful of Portion Sizes – Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains.
- Choose Nutritious Snacks – Nuts, fruit, yogurt, or hummus with veggies instead of chips and candy.
- Stay Hydrated – Carry a water bottle to prevent mistaking thirst for hunger.
- Limit Sugary Drinks & Alcohol – Choose water, herbal tea, or black coffee most of the time.
- Don’t Skip Meals – Keep your metabolism steady and avoid overeating later.
- Prioritize Protein & Fiber – Keeps you full longer and helps manage cravings.
- Plan Ahead – Have healthy options ready for busy days.
- Get Moving – Use the campus gym, join a sport, or walk to class.
- Sleep Well – Aim for 7–9 hours to help regulate appetite.
- Balance Indulgences – Enjoy treats occasionally, but balance them with healthier meals.
A Personal Note
I speak from experience—during my first year of college, I gained the Freshman 15 almost without realizing it. My downfall? Cheap sugar cookies while studying, late nights, fast food, and too much alcohol. It’s easy to let healthy habits slide, but small, consistent choices really do make a difference.
This client is proof that with discipline, planning, and self-awareness, it’s possible not only to avoid the Freshman 15—but to thrive.
