Winter weight gain is a common phenomenon that is usually caused by factors such as lower levels of physical activity and overconsumption of calories during the day and during the holidays.

Increased calorie intake

In autumn and winter it has been found according to research that weight gain is greater compared to spring and summer. This is explained if you consider that during these months, our presence at home is greater due to weather conditions (cold, snow, rains) but also because there are important holiday periods such as Christmas that have been combined with delicious delicacies. Thus, it makes sense to overconsume many more calories and gradually achieve weight gain.

Changes in physical activity

Coupled with increased calorie intake, many people are less active during the winter months. Lower activity levels mean fewer calories are “burned” on a daily basis, which contributes to weight gain. A large variation in weight also occurs in those who systematically exercise in the summer months and later in the winter completely stop any form of exercise. However, although reduced physical activity can contribute to winter weight gain, studies show that the main reason for increased body weight during the winter months is usually related to increased calorie intake.

Other reasons for winter weight gain

Some people experience Seasonal Affective Disorder (SAD), colloquially known as the ‘Winter Blues’ SAD is a type of depression that occurs during a specific time of year, usually during the winter months and ranges from mild to severe , while significantly affecting the quality of life. A major cause of SAD is thought to be related to changes in hormones and neurotransmitters (chemical messengers in the body) in response to the loss of daylight, as well as changes in sleep patterns that occur during the winter months.

Symptoms of SAD include:

  • Abnormal lack of energy
  • Affliction
  • Excessive sleepiness
  • Increased appetite
  • Increased cravings for foods with sugar and carbohydrates

Can winter weight gain be prevented?

Although it is common to gain weight during the winter, the amount of weight gained is usually relatively small. However, studies report that most of this weight usually remains for the rest of the year. Fortunately, winter weight gain can be managed in healthy ways, such as adopting a proper and balanced diet and regular physical activity.

Ways to help you not put on weight in the winter:

  • Balanced Nutrition all year round

Follow a balanced diet throughout the year and not just in the summer months. You don’t have to deprive yourself of anything, neither on weekends nor on holidays. Just set some small boundaries for yourself. For example, if you take it easy on your diet over the weekend, on Monday quickly bring proper nutrition back into your daily routine and don’t let the weeks pass.

Also, during Christmas, consume treats in moderation and be more careful about the quantities. That way, you won’t be deprived of anything and your scale won’t go up significantly.

  • Stay Active

Certainly in winter it is not so easy to exercise, especially outdoors. However, don’t let this excuse “sink” you into your couch. Try to find an activity, ideally outside the home, that will fill you with energy at least 2-3 times/week for at least 1 hour. You will soon see that your energy and psychology will improve and your appetite for snacks will not be the same. Thus, you will stay active, without over-consuming calories and increasing your weight.

  • Consume mostly whole, nutrient-dense foods

If your diet is high in processed foods such as fast food, try changing it to include more nutritious foods such as vegetables, beans, fruits, nuts, seeds, eggs and fish

  • Cut down on added sugar

Limiting your intake of added sugar, especially from sugary drinks like soda, soft drinks, and ready-to-eat juices, is a simple way to cut excess calories and promote weight loss.

  • Don’t be too restrictive with your diet

Restricting food intake by skipping meals or following overly strict diets can backfire and lead to overconsumption of calories. It can also harm your physical and mental health.

  • Focus on improving health, not just losing weight

While there’s nothing wrong with wanting to lose weight, most research suggests that people who are motivated to lose weight to improve overall health, rather than appearance, tend to be more successful at keeping off the weight they’ve lost. long term.

Let’s be honest, in winter everything is more tempting and leads us to gain weight. The cold makes you eat a little more of your favorite junk food or not go for a walk, not go to the gym and sit on the sofa with your blanket. But if you focus on good eating habits, systematic exercise and deviate only a few times from them, you will not see significant changes in your weight.