As the chill of winter settles in, many of us find ourselves reaching for cosy blankets and comfort foods, but this seasonal shift can also bring an unwelcome guest: weight gain. There are many reasons why people gain weight in winter, the main one being the lack of exercise due to cold weather.
Additionally, winter brings plenty of warm treats to keep people cosy, as well as wedding season and festivals that encourage overeating and a sedentary lifestyle. These festivals and wedding seasons also bring with them calorie-dense foods that aid in weight gain. The lack of sunlight, lack of daily exercise, and low body temperature can easily contribute to weight gain in a short time.
This blog will explain why people gain weight in winter and give you some tips on how to control it and prevent health problems.
Table Of Contents
- Why Do I Gain Weight In the Winter Season?
- How Do You Get Rid Of Weight Gain In The Winter?
- Why It’s Harder To Lose Weight In The Winter
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Why Do I Gain Weight In the Winter Season?
Several people tend to gain weight during the winter season for various reasons. These reasons are:
1. Sudden Drop In Temperature
As the days get colder, people often avoid going outside and spend more time indoors. This causes them to skip exercise and gym or other physical activity sessions, reducing overall physical activity. This lowers one’s calorie expenditure, contributing to a calorie surplus and making people gain weight.
Also Read: Top 10 Exercises For Winter & How To Battle The Laziness And Get Fit
2. Holiday Feasting
Winter coincides with holidays like Christmas and New Year's, which often include rich meals, treats and increased alcohol consumption, contributing to weight gain.
3. Dehydration
Winter and dehydration usually go hand-in-hand. The cold weather may reduce feelings of thirst, but that doesn’t mean the body does not need water. Not consuming sufficient water may be interpreted as hunger, which can lead to unnecessary snacking and increased calorie intake.
4. Decreased Physical Activity
Cold weather and shorter days discourage outdoor activities, and because of less movement and reduced calorie burning, the chances of weight gain increase.
5. Less Exposure To Sunlight
Studies show that sunlight affects fat cells by increasing adiponectin production, a hormone that regulates fat metabolism. The lack of sunlight during winter disrupts this, causing fat cells to store more fat. Additionally, limited exposure to sunlight can make you feel more tired, decrease activity, and increase cravings for comfort foods. This is why it’s essential to soak sunlight in winter.
6. Excessive Alcohol Consumption
While drinking in moderation can still be okay, excessive alcohol consumption does more harm than good. Many people turn to alcohol in winter for heat, but alcohol only provides empty calories, disrupts metabolism and promotes fat storage.
7. Eating High-Calorie Foods
In winter, most people crave calorie-heavy Indian foods for warmth and comfort. This may be because the body seeks more energy in colder weather, but it can cause weight gain due to increased calorie consumption. Additionally, the lack of sunlight and shorter days can trigger emotional eating, leading to a preference for richer, more satisfying foods.
8. No Physical Activity
During winter, colder temperatures and shorter days often reduce outdoor activity for many people, making them less likely to exercise. The lack of physical movement can contribute to weight gain as fewer calories are burned throughout the day.
9. Winter Hormonal Changes
Short days and long nights trigger hormonal shifts, lowering serotonin and increasing melatonin levels, affecting appetite, mood and energy levels and contributing to weight gain.
10. Sleeping More Than Usual
In winter, shorter days and colder weather can lead to increased sleep as the body craves rest. Excessive sleep or hypersomnia can contribute to weight gain by reducing calorie expenditure and increasing sedentary behaviour.
How Do You Get Rid Of Weight Gain In The Winter?
With these simple and effective lifestyle changes and tips, you can prevent weight gain this winter:
1. Stay Active
Even though the last thing you might want to do is go outside, it is important to stay active, not just for weight maintenance but also for overall health. Besides keeping you from gaining weight and reducing the risk of several diseases, daily physical activity can improve your mood and help you feel better. Getting out of the house can also be a helpful distraction from mindless snacking.
Set aside time in your week to exercise and take the opportunity to walk more or use the stairs. Better yet, join a gym or an activity class like pilates, yoga or badminton.
2. Plan Your Meals For The Winter
Create healthy meal plans in advance to ensure you eat healthy. For winter, you can make soups with a base of canned tomatoes and onions, then pack them with lots of greens and beans. Other healthy options for winter are moong dal khichdi, palak paratha, vegetable pulao and more.
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3. Treat Yourself To Proper Rest & Sleep
Though we try to fight sleep in winter, lack of sleep can be just as bad for one’s health. Lack of sleep can produce high levels of cortisol, the “stress hormone”, which can cause weight gain.
Additionally, lack of sleep can make you tired, stressed and anxious, which increases cravings and the likelihood of overeating. Getting enough proper rest is important for overall physical and emotional health. Stress-relieving techniques like deep breathing, mindfulness exercises, and time for yourself can help you stay mentally and physically healthy.
4. Eat Healthy
In winter, we tend to cook and eat fat-rich food to protect ourselves from the cold, but this can mean eating unnecessary calories and fats. Instead, focus on eating healthy, nutrient-dense foods that keep you full and satisfied without excess calories. Incorporate seasonal vegetables like carrots, spinach, and sweet potatoes, which are rich in vitamins and fibre. Eat whole grains, lean proteins, and healthy fats, and limit comfort foods high in sugar and refined carbs.
Also Read: Top 10 Foods High in Carbohydrates That Are Straight-Up Healthy and Totally Worth It!
Why It’s Harder To Lose Weight In The Winter
Losing weight in winter can be harder due to several factors. Colder temperatures lead to reduced physical activity, as people tend to stay indoors and are less likely to exercise.
Additionally, shorter days and limited sunlight can cause hormonal changes that affect mood and energy levels, often leading to cravings for high-calorie comfort foods. The body may also naturally crave more energy-dense foods to combat the cold, contributing to overeating.
Reduced daylight can also affect sleep patterns and circadian rhythms, further impacting metabolism and making it harder to burn calories efficiently. Together, these factors make it more challenging to maintain a healthy weight during the winter months.
Also Read: Implement 3 Best Weight Loss Tips With Exercise And Workout Routine!
Dietitian’s Recommendation
By adopting healthy habits, we can overcome these challenges and maintain a healthy weight throughout the season. Try to include fruits, vegetables, whole grains and legumes in your diet. Say no to unhealthy, processed, fatty and canned foods. If you attend a party or social gathering on an empty stomach, you will eat more. Either stick to a salad or cooked vegetables to fill you up and prevent you from overeating during the party. So follow a healthy regimen and avoid gaining weight this season.
Dt. Lavina Chauhan
The Final Say
Weight gain is extremely common during winter for several reasons, such as the increase in traditional high-calorie winter meals and reduced physical activity. Additionally, winter also brings the end of the year celebrations where we eat, drink and enjoy ourselves. Although winter weight gain is common, it can cause concern if neglected.
The good news is that winter weight gain is easily avoidable. So, get out of the house and get some exercise in, control your cravings, limit unhealthy food and incorporate a healthy, nutritous diet!
FAQs
1. Why do I weigh more when I have a cold?
When you have a cold, you might notice a temporary increase in weight due to several factors. First, your body may retain more water as it fights off the infection, leading to temporary water weight gain.
Being less active and consuming comfort foods while feeling unwell can contribute to a slight increase in calorie intake, further impacting your weight. These fluctuations are usually short-lived and should resolve as you recover from your illness.
2. Is winter weight gain accompanied by other symptoms?
Yes, it can be accompanied by other symptoms, including fatigue, changes in appetite, mood disorders or menstrual irregularities, which may be symptoms of other health problems.
References
- https://www.artofliving.org/in-en/lifestyle/tips/how-to-lose-weight-during-winters
- https://www.futurity.org/winter-weight-loss-3171902/
- https://www.livehealthily.com/self-care/avoid-winter-weight-gain
- https://www.ndtv.com/health/weight-loss-tips-why-are-we-prone-to-weight-gain-in-winter-this-is-what-you-can-do-to-prevent-it-3487858
- https://fisd.oxfordshire.gov.uk/kb5/oxfordshire/directory/advice.page?id=uiSx5HG7afY
- https://www.1mg.com/articles/7-ways-to-avoid-weight-gain-this-winter-season/?srsltid=AfmBOopj_TkKnsfPibTFiWLI2LrL7CNFTPype86hLeE3-X8fmahephi8
- https://www.healthshots.com/preventive-care/self-care/5-causes-of-weight-gain-in-winter-and-how-to-avoid-it/
- https://www.urmc.rochester.edu/news/publications/health-matters/winter-weight-gain-why-it-happens-what-to-do
- https://www.hindustantimes.com/lifestyle/health/why-you-gain-weight-in-winters-and-how-to-prevent-it-101639406044747.html
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/avoiding-winter-weight-gain#:~:text=A%20little%20more%20to%20eat,big%20impact%20on%20our%20health
- https://redcliffelabs.com/myhealth/health/why-do-we-gain-weight-during-winters/
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