As a dietitian, I’ve had the honor of walking alongside so many incredible clients on their wellness journeys. One of those clients came to me when she was just 14 years old, carrying a lot of extra weight for her small frame. At the start, she weighed 176 pounds with a body fat percentage of 45.6%. She had a long road ahead of her, but from day one, she was determined to make steady progress, no matter how difficult the journey would be.
Over the course of 3.5 years, she has achieved something truly remarkable. With consistent effort, discipline, and a positive mindset, she managed to lose 30 pounds and reduce her body fat by 9%. It wasn’t always easy, and like many journeys toward better health, there were struggles along the way. Balancing her weight loss goals with the pressures of school was tough, especially since her dream is to become a doctor.
One of the hardest moments in her life came during the time I worked with her: the loss of her younger sister to a rare childhood disease. The grief understandably threw her off course for a while, and her focus shifted away from her own health. But, despite the overwhelming sadness, she found the courage to return to her path. She picked herself up, dusted herself off, and reignited her commitment to living a healthier life. This was a true testament to her resilience and perseverance.
It wasn’t about speed or drastic changes for her—this was a slow, intentional process. She learned so much about herself during this time and gained incredible insight into what it takes to take care of her body. She admits now that her relationship with food is healthier than it’s ever been, and she no longer views her weight loss as a temporary fix. Instead, she understands that living a healthy life is about making good choices day by day. She has grown so much in these few years, not just physically, but mentally and emotionally as well.
Today was a bittersweet day. It was her last appointment with me before she leaves for college. We spent some time talking about her next chapter and discussed tips for navigating healthy eating in the midst of dorm life and cafeteria food. I won’t see her again until she comes back home for winter break in December, but I’m so proud of the person she’s become.
Her journey has been a long one, but it’s been a privilege to be part of it. Watching her grow, learn, and overcome obstacles has been inspiring. I know she will continue to carry the lessons she’s learned with her as she heads off to pursue her dreams. And as her dietitian, I couldn’t be prouder.
I look forward to seeing her continue to thrive—both in her health and in her academic journey. I will keep posted on her continued progress! Today, we discussed these tips on how to avoid the Freshman 15.
Avoiding the Freshman 15
1. Be Mindful of Portion Sizes
It’s easy to overeat when you have access to buffet-style dining halls or late-night snacks. Focus on filling half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains to maintain balanced meals.
2. Choose Nutritious Snacks
Instead of chips and candy, opt for healthier snacks like nuts, fruit, yogurt, or hummus with veggies. These options are nutrient-dense and can help you stay energized for long study sessions
3. Stay Hydrated
Sometimes, thirst can be mistaken for hunger. Carry a water bottle with you throughout the day to stay hydrated and avoid unnecessary snacking.
4. Limit Sugary Drinks and Alcohol
Sodas, sweetened coffees, and alcohol can add extra calories without providing any nutrients. Aim to limit these and choose water, herbal teas, or black coffee instead.
5. Don’t Skip Meals
Skipping meals can lead to overeating later in the day. Make sure to eat balanced meals at regular intervals to keep your metabolism steady and prevent binge eating.
6. Prioritize Protein and Fiber
Incorporate lean proteins like chicken, fish, tofu, or beans and high-fiber foods like whole grains, fruits, and vegetables. These will keep you feeling fuller for longer and help you avoid overeating.
7. Plan Ahead
If you know you’ll be busy with classes and studying, plan your meals and snacks in advance. Keep healthy options like trail mix, protein bars, or fruit on hand for quick access when you’re in a rush.
8. Get Moving
Stay active by taking advantage of campus fitness centers, joining intramural sports, or simply walking to class. Exercise helps manage weight, improves mood, and reduces stress.
9. Sleep Well
Lack of sleep can lead to overeating and poor food choices. Aim for 7-9 hours of sleep each night to support overall health and reduce cravings.
10. Balance Your Indulgences
It’s okay to treat yourself occasionally! Just be mindful of balance—if you have a heavier meal or a night out, make healthier choices at other meals to keep things in check.
These simple strategies will help you stay healthy, avoid unnecessary weight gain, and keep you feeling your best during your college years. Take it from me, I have experienced the freshman 15 in my first year of college. Gaining 15 pounds in one year happened in just a blink of an eye. When, I think about my eating habits and what I was doing back then, I would say that the main culprit was eating too many cheap sugar cookies while studying. I know, I didn’t always sleep well and my friends and I did have plenty of days and nights of over indulging on fast foods and alcohol. Have fun, enjoy yourself and beware of the Freshman 15!
