Cozy nights, oversized sweaters, hot cocoa, and…tighter pants? Ah, winter – the season for hibernation and a never-ending supply of comfort foods. Many of us know the struggle of winter weight gain all too well.
But what if it didn’t have to be an inevitable part of the colder months?
While the temptation to hunker down with a streaming marathon is strong, a few smart moves now can save you from feeling sluggish or having to squeeze into your jeans come spring. You don’t have to pack on a few extra pounds simply because the temperature drops.
With a bit of preparation and a plan, you can sidestep that winter weight gain altogether. In this handy guide, we explore the main culprits of winter weight gain and, more importantly, how to prevent it before it starts.
By no means are we suggesting that you avoid all the seasonal treats associated with winter (where’s the fun in that?), but there are ways to enjoy winter without your waistline paying the price.
Let’s try and get ahead of it, shall we?
Why Does Winter Weight Gain Happen?
As temperatures drop and the days get shorter, our habits tend to shift – and not always in a way that helps our waistlines. It’s a mix of factors: less activity, more indulgent foods, and we all know that holiday feasts can feed a small village. It’s no wonder those extra pounds sneak up on us.
Let’s break down the main culprits behind this seasonal struggle.
More Couch Time
The colder it gets outside, the less appealing it feels to head to the gym or go for a jog. Certainly not as good as cozying up on the couch. Freezing weather naturally entices us to stay indoors and move less, meaning fewer calories get burned.
Many outdoor activities, such as cycling, hiking, and casual walking, become more difficult in winter, which can lead to reduced physical activity.
The main problem is that these sedentary habits can quickly and easily result in weight gain, especially if your eating habits suggest you’re training for a marathon. Let’s be honest: the only marathon most of us run during winter is on Netflix.
When streaming replaces actual exercise, your body doesn’t burn as many calories, allowing extra pounds to accumulate.
Comfort Food Cravings
There’s just something about cold weather that makes us want to eat carb-heavy comfort foods. In winter, our bodies crave more warm, hearty meals. You know what we mean – suddenly, mac and cheese, mashed potatoes, and all things cozy feel like a life necessity!
It’s not just in your head, though. In winter, the body craves more carbs to help produce serotonin, the “feel-good” hormone. Our serotonin levels drop as the days get shorter and we experience less sunlight, leading to food cravings that deliver an instant pick-me-up.
Here’s the catch: these high-carb, high-calorie comfort foods quickly lead to weight gain. This is especially true when paired with a more sedentary winter lifestyle.
While occasionally indulging is okay, relying on comfort foods as your winter staple will make your jeans feel a little tighter come spring.
Holiday Eating Habits
The winter months are jam-packed with opportunities to indulge, from Thanksgiving to New Year’s. Family dinners, holiday parties, office potlucks – there’s no shortage of delicious treats to tempt you. But those second helpings and decadent desserts easily add up over time.
The most significant challenge of holiday eating is that it usually involves large portions of high-calorie foods, which are hard to resist. Sticking to healthy eating habits can be challenging when surrounded by cookies, pies, and festive cocktails.
Those pies aren’t going to eat themselves!
While enjoying holiday meals and delectable desserts is part of embracing the season’s joy, overdoing it can lead to weight gain that lasts long after the last holiday decorations come down.
Hormonal Changes
Your cravings aren’t the only thing that changes in the winter; your hormones do, too. Lack of sunlight adversely affects your body’s serotonin and melatonin production, disrupting your mood and sleep patterns.
Emotional eating is often the result of feeling down or tired, and quick, sugary snacks are the primary solution for an energy boost. Essentially, less light equals more mood swings, which results in eating more cookies.
In addition, when your sleep is disrupted, your body produces more of the hunger hormone (ghrelin) and less of the hormone that signals you’re full (leptin). This combination can lead to overeating foods with higher sugar and fat.
Once you understand the factors that make winter weight gain more likely, you can make smarter choices to avoid it before it sneaks up on you. Next, we explore actionable tips to help you stay ahead of the game.
How to Stop Winter Weight Gain Before It Starts
Now that we’ve covered why winter weight gain happens, the good news is that it’s completely preventable! With a few proactive steps, you can enjoy all the cozy comforts of the holiday season without the unwanted extra pounds.
The trick is to stay mindful of your habits and make minor adjustments that keep you healthy, even when the days grow shorter and colder.
#1 Stay Active
Staying active during winter is crucial for keeping those extra pounds at bay. Just because the weather outside is frightful doesn’t mean your fitness routine has to go into hibernation.
There are plenty of ways to break a sweat indoors; anything that gets your heart pumping can help.
Whether you try yoga, follow a workout video online, turn those dreaded household chores into mini workout sessions (mopping or vacuuming as cardio!), or just dance around the living room, the goal is to keep your body moving.
Winter also affords a great opportunity to explore new hobbies like indoor rock climbing, pilates, or spin classes. Mix up your routine with indoor activities and schedule them like appointments—after all, your health is important.
Just be sure to set up a routine you can stick to, even on the coldest days.
#2 Mind What You Eat
The holidays are a time for celebration, and winter is known for comfort foods, which usually means over-indulging. But that doesn’t mean you have to give in to every craving.
Instead of approaching every holiday meal like your last supper, practice mindful eating and balance indulgent meals with healthier choices throughout the week.
This is a great way to enjoy your favorite winter treats without going overboard. After all, a little balance goes a long way in keeping your winter waistline in check.
Pay attention to hunger cues, savor every bite, and embrace portion control as your best friend. Most importantly – stop eating when you’re full (which is easier said than done sometimes, but it’s all about balance).
You can still enjoy delicious meals and tasty treats, but consider eating a small, healthy snack before heading to holiday gatherings. This will prevent you from arriving hungry and overindulging.
#3 Stay Hydrated
We often drink less water in winter because we aren’t sweating as much, but staying hydrated is just as important during colder months. Just because it’s cold doesn’t mean you can forget about hydration.
Dehydration can increase feelings of hunger, causing us to snack unnecessarily. Make it a habit to keep a reusable water bottle with you, even when working from home or lounging on the couch. For a little flavor, when plain water feels boring, mix it up with herbal teas or infuse it with fruit.
Start your day with a large glass of water and continue sipping throughout the day. You will feel more energized, and, as a bonus, you’ll be less likely to reach for snacks out of habit.
#4 Boost Your Mood Without Overeating
The winter blues can hit us all, leading to emotional eating, particularly when the shorter days and less sunlight leave us feeling down. Try to incorporate mood-boosting activities that don’t involve food.
Instead of turning to sugary snacks for a quick mood bump, get outside for a little fresh air to naturally regulate your mood and energy levels. Even going for a short walk can release endorphins to lift your spirits.
If you’re stuck indoors, try reading, crafting, or engaging in other hobbies to keep your mind occupied and your mood balanced. Explore light therapy or connect with friends to avoid raiding the pantry.
Sail Through Winter Feeling Your Best
Winter weight gain is common, but it can be avoided if you’re proactive. The key to beating it is to have a plan and stick to it.
Being aware of your habits and tracking them reduces the risk of falling into the trap of mindless eating or staying inactive for too long.
Think of it as building a winter survival guide for your health—stick to a workout routine, keep a food journal, and use an app to track water intake to keep yourself accountable. For extra support, try ProShape HCAFit to help curb cravings and manage your weight.
Remember, you can enjoy that slice of pie – just not the whole pie. With a bit of planning, you’ll be ready to enjoy winter without worrying about your waistline!
