If you’ve noticed it’s tougher to lose weight in winter, you’re not imagining it. The months filled with cozy gatherings and comfort food make weight management challenging. This is due to more time spent indoors and heavier meals that aren’t part of our usual diets.
Most adults gain about one pound between November and January, according to Christopher McGowan, MD, an obesity medicine specialist. Unfortunately, this weight often sticks around and can accumulate over time, potentially impacting your health.
While it might seem like gaining a few pounds in winter is due to an evolutionary “hibernation” or slower metabolism, Dr. Sue Decotiis, a weight loss specialist, says it’s more about changes in our habits. Our metabolism doesn’t change enough in winter to cause weight gain; instead, it’s mostly about how many calories we’re eating.
Experts point out that the holiday season plays a big part because it’s centered around food, leading to overeating. Tracking your diet can become difficult with meals prepared by friends and increased dining out, according to Amy Lee, MD, a medical nutrition specialist. Winter also makes people crave warm, comforting foods, which can disrupt normal calorie intake.
Winter weather and holiday events can make finding time or motivation to exercise harder. Your morning run seems less enticing when it’s freezing and still dark out. Extreme temperatures can hinder outdoor exercises, so it’s easier to skip workouts, says Dr. McGowan. While missing a few workouts isn’t usually a big deal, combining them with increased eating can easily lead to weight gain.
Although the main reasons for weight gain in winter are behavioral, biological factors can contribute too. Emma Laing, PhD, RDN, notes that seasonal changes can cause hormonal shifts affecting mood, appetite, and energy. Shorter daylight hours can alter mood and diet patterns, possibly leading to weight gain.
Many people experience seasonal affective disorder (SAD) during winter, becoming less active and possibly increasing alcohol intake. Even without SAD, shorter days can mess with circadian rhythms, leading to disrupted eating and exercise routines.
Despite the challenges, winter conditions might help with weight management. Cold temperatures activate brown adipose tissue (BAT), which helps regulate body temperature and can aid in burning calories and regulating appetite, according to Laing. However, significant weight changes would require extended time outdoors.
There are ways to manage weight successfully in winter. Planning your meals and never attending parties hungry can prevent overindulging, advises Decotiis. To combat winter lethargy, McGowan suggests getting outside for a quick walk. In cases of serious SAD, light therapy or antidepressants could help manage winter weight gain.
If cold weather and darkness make exercising tough, focus on indoor activities. Use home exercise equipment or follow workout videos online. Increasing activity levels during these months can prevent weight gain, and some people even lose weight. This serves as strong motivation to keep moving, even when it’s cold outside.
