As the colder months set in, many people find themselves gaining a few extra pounds, but is this seasonal weight gain inevitable? While it’s common to hear that people gain an average of five pounds in the winter, research shows that the actual weight gain is typically less than this, though still noteworthy. Experts explain the reasons behind winter weight gain and offer strategies to help you stay on track.
Winter Weight Gain: What the Research Says
Contrary to popular belief, the average winter weight gain isn’t as dramatic as often cited. A 2015 study published in the New England Journal of Medicine tracked 195 adults over the course of a year, revealing an average weight gain of just 1.2 pounds during the winter months. This study observed a 0.4-pound gain as the weather cooled and an additional 0.8-pound increase during the holiday season, with participants often shedding the extra weight by the time January rolled around.
Similarly, a smaller study monitoring the weight of college women found that the typical gain from fall to winter was about one pound. According to the Harvard T.H. Chan School of Public Health, most adults gain between 1 to 2 pounds annually, and winter months contribute modestly to this weight increase.
Why Do We Gain Weight in Winter?
Several factors contribute to this winter weight trend. Dr. Mir Ali, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center in California, points out that dietary habits are the primary cause. Holiday gatherings often involve indulgent foods, and people are less mindful of their eating habits. Furthermore, alcohol consumption tends to rise during the holiday season, adding extra calories to the diet.
Dr. Kunal Shah, an endocrinology expert at Rutgers Robert Wood Johnson Medical Center, notes that winter travel can disrupt regular exercise routines. Dr. Dina Peralta-Reich, a director at New York Weight Wellness Medicine, also highlights the cold weather’s role in decreasing physical activity, as people are less likely to engage in outdoor activities during the winter months.
Although there is a theory suggesting that humans might have evolved to hold onto extra fat during the colder seasons, primarily due to historical food scarcity, Dr. Shah emphasizes that there is no scientific evidence to fully support this notion.
How to Prevent Winter Weight Gain
While the factors behind winter weight gain vary from person to person, experts agree there are strategies to help manage weight during this season.
Dr. Ali recommends being mindful of carbohydrate and sugar intake, which tend to be more abundant in winter meals. “You don’t need to worry as much about protein and vegetables,” he advises. He also emphasizes the importance of moderating alcohol consumption, as drinking more can quickly add up in calories.
Planning ahead is another key tactic. Peralta-Reich suggests preparing for holiday parties by setting limits on alcohol intake before attending. “Decide in advance, ‘I’ll only have one drink,’” she advises. “Choose something you enjoy and savor it.”
For those who may struggle to stay active, Dr. Shah recommends focusing on indoor exercises, such as bodyweight workouts that can be done at home. “Resistance bands are an excellent investment, and you can easily find home workout routines online,” he suggests.
Lastly, Dr. Shah emphasizes the importance of not expecting drastic weight loss during the holidays. “I encourage my patients to focus on maintaining their weight during this time,” he shares. “The goal is not to lose weight, but to prevent significant weight gain.”
By being mindful of eating habits, staying active indoors, and setting reasonable expectations, it’s possible to avoid the common pitfall of winter weight gain.
Related Topics:
How To Lose Weight By Controlling Carbohydrates
