Is it normal to gain weight in the winter? It sure is. Research shows people put on about a pound from November to January.
Cold weather, dark evenings, sugary festive treats, and boozy holiday parties make winter weight gain feel inevitable at times.
But it doesn’t have to be. To manage your weight during the colder months, you can take steps to stay active, eat healthfully, and address other common causes of weight gain.
Below, we’ll dive into what causes winter weight gain and how you can avoid it.
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What Causes Winter Weight Gain?
You’re not the first person to wonder, Why do I gain weight in the winter?! Even if you’re eating a healthy diet and working out, winter weight gain can still creep up on you.
There are a few reasons you might gain weight in winter:
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You eat more high-calorie foods. You might eat more rich foods high in sugar, salt, simple carbs, and fat as you indulge in festive meals and eat out in restaurants more often. The colder temperatures and lack of sunlight can affect hunger hormones and trigger overeating, too.
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You do less exercise. During the winter, the cold, wet, and dark weather might mean you don’t work out as often, spend less time outside, and spend more hours being sedentary at home. Your body’s using less energy, which can promote weight gain.
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You drink more alcohol. Increased alcohol consumption can come from holiday parties or gatherings — or just more time spent at home. Alcohol can be high in calories and lead to overeating or eating more high-calorie foods.
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You’re more stressed or have a lower mood. The holidays can cause stress, and the reduced sunlight and cold weather can dampen your mood. You might turn to comfort food as a coping mechanism for stress, boredom, anxiety, depression, or seasonal affective disorder (SAD).
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Your sleep is disrupted. The lack of sunlight, change in routine, or holiday stress and busyness can mess with your sleep, which can mess with your appetite, food choices, and weight.
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You’re up against the holidays. Thanksgiving, Christmas, Hanukkah, New Year’s Eve. Whatever you celebrate, there are many winter holidays that involve not-so-healthy foods, overeating, sedentary time, long-haul travel, less sleep, more alcohol, and more financial or family stress — essentially, a loooong list of factors that make maintaining a healthy weight hard.
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Potential Health Issues Caused by Winter Weight Gain
We don’t want to scare you here or make you feel guilty about cozying up indoors during the cold season. We’re just trying to reinforce why winter weight gain is something that deserves your time and attention to keep in check.
Weight gain — winter or not — can lead to obesity, which increases your risk of:
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High blood pressure (hypertension)
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Type 2 diabetes
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Sleep apnea
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Some cancers
Plus, research shows that the weight put on over the winter months isn’t necessarily lost come spring or summer. So seasonal weight gain can add up over time.
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How to Avoid Winter Weight Gain
You can avoid or lose winter weight gain with some healthy lifestyle habits. These changes might be harder to keep up during winter, but a few tweaks can make them stick. Here’s what to do:
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1. Eat Nutritious Foods
Your eating habits might be a little different during the winter, and in general, healthy eating can be harder. To avoid weight gain, aim for a balanced diet of nutritious whole foods.
Focus on:
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Fruits and vegetables
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Whole grains and complex carbohydrates like brown rice, oatmeal, and whole-grain bread
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Lean protein like chicken, turkey, tofu, and fish
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Healthy fats like avocados, olive oil, and nuts
In particular, fiber and protein can help you feel fuller for longer. Eating more of them can help you avoid overeating or mindless grazing during the day.
If you’ve got a food-focused gathering coming up, make sure you’re well-fuelled beforehand with high-protein, high-fiber meals and snacks.
Top winter tip: Lean into the winter season by making soups, curries, chilis, and stews. These meals can provide plenty of protein, fiber, and a hit of veggies while being warming and hearty.
Try:
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Carrot and pumpkin soup
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Turkey and black bean chili
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Lentil and cauliflower curry
Best of all, these soups can be prepared ahead of time.
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2. Incorporate More Movement Into Your Day
With colder, shorter days, movement might look a little different in the winter, but aim to keep up a regular exercise routine.
In general, try to get at least 150 to 300 minutes of moderate-aerobic exercise a week or 75 to 150 minutes of vigorous exercise a week.
That could include:
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Running
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Walking
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Cycling
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Swimming
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Team sports
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Group fitness classes
You should also aim for at least two strength training sessions a week.
To stay fit over the winter, invest in the right clothing to make outdoor activities more comfortable, and schedule indoor workouts when needed. Try at-home yoga videos, gym classes, or a date with the treadmill.
Top winter tip: Try something new to keep up your motivation for winter workouts. That could be indoor rock climbing, winter sports, or holiday fun runs.
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3. Drink More Water
Drinking more water can help keep your appetite in check, making it easier to stick to healthy foods and portion sizes. Plus, by making water your go-to, you might naturally drink fewer sugary soft drinks and alcoholic beverages.
Start every morning with a big glass of water, sip on sparkling water if that’s your jam, and bring a reusable water bottle everywhere you go. (Learn more about Is Sparkling Water Good for Weight Loss?.)
Top winter tip: Warm water counts. Stay hydrated — and warm — with chamomile tea, peppermint tea, or warm water with added lemon or ginger.
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4. Manage Your Stress and Mood
Take steps to lower your stress levels and look after your mental health and wellness throughout the winter.
Make time for activities like:
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Journaling
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Meditating
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Yoga
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Nature walks
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Relaxing hobbies
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Spending time with loved ones
Don’t be afraid to get additional support from a therapist or another healthcare provider. They can offer a safe space to talk through your stress or low mood and guide you through new ways of thinking or techniques to feel better mentally.
Top winter tip: Get out in sunlight during the day. There’s less of it in the winter, so when the sun is out, try to soak it up for at least 15 minutes each day. This might mean going for a morning walk or heading outside on your lunch break. The vitamin D from the sun’s rays and physical activity can help with mood, stress levels, and weight management.
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5. Improve Your Sleep
Aim for at least seven hours of shut-eye a night to stop sleep deprivation from contributing to winter weight gain.
If that number feels out of reach, try:
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Cutting down on caffeine
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Keeping a regular sleep schedule
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Avoiding screens in the run-up to bedtime
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Winding down before bed (meditate, take a bath, or read a book before lights out)
Top winter tip: If holiday travel threatens to throw off your sleep, pack an eye mask or earplugs And keep up your bedtime routine as much as possible to help you drift off wherever you are.
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6. Seek Support and Consider Weight Loss Medications
Weight loss and weight management aren’t always straightforward — no matter the season.
Don’t be afraid to reach out to a healthcare provider to get personalized guidance on how you can lose or maintain your weight during the winter months.
If you’re looking to lose weight, weight loss medications could be useful. These include:
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Ozempic®
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Wegovy®
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Topiramate
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Metformin (Learn more about When Is the Best Time to Take Metformin?.)
They work in different ways, but these prescription drugs can promote weight loss by suppressing your appetite, reducing cravings, and helping you feel fuller. This makes sticking to nutritious foods and healthy portions easier.
Top winter tip: If you’ve been considering weight loss medications, winter might be the best time of year to start treatment. Outside of the holiday season, you might socialize and travel less compared to the summer, meaning the initial side effects could be less disruptive to your daily life.
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Winter Weight Gain: Final Thoughts
Winter and weight gain often come hand in hand, so don’t beat yourself up if you struggle with your weight during the colder, darker months. It’s natural and common, but it doesn’t have to be inevitable.
Here’s what to keep in mind:
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Look out for common winter weight loss triggers. Harsh weather, holiday foods, and lack of motivation. Try to identify what impacts your weight the most during the winter and make a plan to tackle it.
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Indulge in moderation. You don’t need to restrict yourself and avoid all your favorite winter foods and drinks. Try enjoying them only on holiday days — like Thanksgiving and Christmas — and then sticking to more nutritious options on other days. Be mindful to really savor one or two seasonal treats instead of making them a daily habit.
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Get expert guidance and support. Whether from a therapist to look after your mental health or a dietitian to get a winter-inspired meal plan, reach out for support to help you reach your health goals.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
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