As the winter season sets in, many people find it harder to manage their weight. The combination of colder temperatures, festive gatherings, and reduced daylight can throw off healthy habits, making it easier to gain weight and harder to shed it. Experts explain that these seasonal challenges go beyond just the temptation of holiday foods, with both behavioral and biological factors contributing to the winter weight struggle.
The Winter Weight Gain Dilemma
While it’s common to gain a few pounds during the winter months, these extra pounds often linger, leading to long-term health consequences. According to Christopher McGowan, MD, an obesity medicine specialist, “The average adult gains approximately one pound between November and January, and unfortunately, this weight often sticks around.” Over time, these incremental gains can add up, significantly impacting health.
Sue Decotiis, MD, a weight loss specialist, refutes the idea that winter weight gain is due to slowed metabolism or “hibernation” tendencies. “It’s very unlikely that your metabolism will change enough to impact your weight in the winter,” she said. Instead, changes in behavior—such as eating habits and physical activity—are typically the root causes of seasonal weight gain.
The Role of Holiday Eating and Reduced Activity
Winter weight gain is often tied to shifts in diet and exercise routines. The holiday season, marked by Thanksgiving, Christmas, and other celebrations, revolves around food, encouraging overeating and indulgence. “The holiday season often encourages overindulgence,” McGowan noted, pointing to the abundance of calorie-dense treats and festive meals that make it easy to stray from healthy eating patterns.
In addition, tracking food intake can become more challenging when meals are often prepared by others, and busy schedules make it harder to stick to a routine. “With the busyness of the season, you might find yourself eating out more frequently or grabbing snacks,” said Amy Lee, MD, a medical nutrition specialist. These habits can throw off your regular calorie consumption, contributing to weight gain.
Winter also presents challenges for exercise. As temperatures drop and daylight hours shorten, outdoor exercise becomes less appealing. “Outdoor conditions may sometimes be unsafe or impractical for exercise,” McGowan said, and even those with the best intentions may find it hard to maintain their exercise routine when faced with freezing temperatures and early sunsets.
Seasonal Factors That Impact Weight Loss
While behavior plays a major role, experts also point to certain biological factors that can make weight management more difficult in winter. One significant factor is hormonal fluctuations that occur with the changing seasons. “Many of us are sensitive to hormonal changes that alter mood, appetite, and energy levels,” explained Emma Laing, PhD, RDN, LD, a nutrition expert. These fluctuations can lead to cravings for higher-calorie comfort foods, particularly when combating fatigue or changes in metabolism.
The lack of sunlight during winter months can also affect mood, with some individuals experiencing seasonal affective disorder (SAD). “It’s more likely for people to become more depressed and less active in the winter due to the cold and darkness,” Decotiis noted. This reduction in activity, combined with increased alcohol intake, can further hinder weight loss efforts.
For others without SAD, shorter days can disrupt circadian rhythms, affecting sleep patterns and motivation for evening workouts. “Disrupted sleep can increase daytime hunger, raise cortisol levels, and trigger cravings for calorie-dense foods—all of which contribute to weight challenges during winter,” McGowan said.
Tips for Managing Weight During the Winter Months
Despite these challenges, there are strategies to ensure that weight loss goals aren’t derailed by the winter season.
Preemptively Control Food Intake
Before heading into holiday gatherings, Decotiis advises eating a protein-packed snack. “Never show up at a party hungry. That leads to overeating,” she explained. A small, healthy snack before an event can curb appetite and help prevent overindulgence.
Stay Active Indoors
If outdoor exercise isn’t feasible due to the weather, focus on indoor alternatives. McGowan suggests using a treadmill, joining a gym, or following workout videos at home. “Individuals who increase their activity levels during the winter months can avoid weight gain—and some even lose weight,” he said.
Make Use of Natural Light
To combat the lack of daylight, McGowan encourages taking walks outside whenever possible. Exposure to natural light can help regulate mood and energy levels, making it easier to stick to an active routine.
Combat the Winter Blues
For those experiencing more severe mood changes, light therapy and antidepressants may be effective in managing symptoms of SAD, which can help prevent weight gain tied to emotional eating or inactivity.
Leverage the Cold Weather
Interestingly, cold temperatures may help activate brown adipose tissue (BAT), a type of fat that helps generate body heat. While the cold can stimulate calorie burning, Decotiis cautions that “you’d have to be outside a lot for this to have any sort of impact on your weight.” Nonetheless, even small amounts of cold exposure can offer metabolic benefits.
Conclusion
Winter brings unique challenges to weight management, from food-laden holidays to reduced physical activity in cold weather. However, by planning meals, staying active indoors, and finding ways to counteract the effects of shorter days and cooler temperatures, it’s possible to maintain or even lose weight during the season. With a mindful approach and strategies to stay on track, individuals can avoid the weight gain that often accompanies the winter months and keep their health goals intact.
Related Topics:
Can You Really Lose Weight by Listening to Music
