It’s the term used to describe the 15 pounds (6.8kg) a college student typically gains in their first year. There are a number of reasons for this weight gain: a change in lifestyle, adapting to a new system of education, the extreme stress that comes with living in a new environment, and the slowdown of physical activity.

According to Chennai-based nutritionist Dharini Krishnan, the Freshman 15 phenomenon is seen more in students moving from semi-urban and rural areas, to more urban spaces and campuses.

College students tend to not think too much about their food decisions, and hence may eat three unhealthy (often inexpensive) meals at the cafeteria or from the roadside. An excess intake of sodium-rich foods, unhealthy carbohydrates, and alcohol, piles on the weight.

Undergrads typically tend to indulge in emotional eating at exam time, when dealing with personal troubles, and even when temperatures drop (for students who go abroad), says Krishnan.

Lovneet Batra, a Delhi-based dietician, says that the build-up of empty calories, from say sodas, makes the metabolism weak and sluggish, increasing insulin resistance. As a result, energy levels drop, along with moods. “A diet that isn’t controlled causes a student to eat at erratic timings, which will affect the sleep schedule,” she says. It’s a vicious circle.

The solution? Most cafeterias have healthy breakfasts: eggs and idli-sambar, for instance. “Never skip breakfast, and always include healthy proteins,” she says. You’ll always find rice-dal wherever you go in the country. Add on fresh vegetables you can wash and eat as a salad. Eat fruit, yoghurt, and stash healthy snacks like dry fruit and roasted chickpeas.

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