Is there a reason why we sometimes put on weight in winter?

Some reasons why we may experience weight gain during winter include:

  • Our metabolisms increase in Winter in order to burn more energy to stabilise our body temperature and stay warm, meaning we require more food for the body’s extra energy demands. However, in this day and age, we have temperature controlled surroundings, meaning it’s very rare we would require this extra food as our environment is generally a stable warm temperature at home and at work.
  • Our ancestors generally lived in famine throughout Winter as food was not as readily available, however in today’s day and age we have food available all year around so this is not an issue we face, but we often act like it! Cold weather often means we increase comfort foods such as roasts, pastas, creamy sauces, hot puddings, red wine, which we can more easily disguise the effects of under heavy jumpers and jeans (probably not your skinny’s though). However, people tend to forget most houses and offices are set to comfortable temperatures and very rarely are we literally ‘freezing’ and trying to eat to adapt to the amount of energy we burn. Plus, with shorter daylight and colder weather we are more likely to make excuses for not hitting the gym or going outside for our usual activities.
  • This cycle of overeating leads to more overeating as we increase our stomach size, and so the weight gain increases as portion sizes increase.
  • Feeling flat, anxious and/or depressed as a result of being Vitamin D deficient in Winter – the vitamin we require the sun to activate to support our immune system, mental health and help prevent disease – can increase our want for comfort, sugary and refined carbohydrate foods including cakes, biscuits, chocolates and pastas, which in turn can increase our waist size, especially if not counteracted with exercise.
  • Increased levels in technology for work and leisure has somewhat been a curse, as it has contributed to an increase in sedentary behaviour.

Practical tips on how to loose the winter weight

  • Start a food and symptom diary for a week to get an overview of how you’re eating and how you’re feeling, so you are more in tune with your body and where you might be able to rein it in. The signs and symptoms can then be discussed with your health practitioner.
  • Study the food diary – are you eating more than you realised? Are you craving sugar and carbs? Then make healthy food swaps and portion control choices.
  • Put on your summer clothes and work out how off target you are, then set yourself a goal and a deadline and talk to your nutritionist about meeting targets and for motivation along the way.
  • Swap your heavier comfort foods we tend to overindulge in in Winter for higher nutrient dense foods. Increase your salads, legumes, fish, and fruit intake, and decrease your creamy meals, pastas, breads, processed foods and milk chocolates.
  • Increase your water intake by sipping on water every 15-minutes, which will increase digestion and hydration, as well as improve bathroom habits and decrease cravings and/or the tendency to overeat.
  • Increase your activity. You don’t need to go from a sedentary lifestyle to a marathon runner, just adding a 20-minute walk to your day is a great kick-start to your summer body. Get an exercise buddy to help you stay accountable and motivated.

Additional tips to achieve sustainable weight loss

  • See a Dietitian or Nutritionist who can provide valuable advice suited to your needs, as well as provide you practical advice and motivate you on your journey.
  • Increase activity by small amounts each week. If you have been very lazy, start with just small 20 minute walks most days, then increase the intensity and duration week by week, until you can incorporate interval jogs/walks 3 x a week. Add in some resistance training on the other days such as a 10 pushups/10 situps/10 squats x 3 sequence, and increase this until you can do 50 of each.
  • Eat more protein and less starchy carbs (especially in the evening). Swap that lunchtime sandwich for a salad with quinoa or brown rice. Increase your fish and veggie intake at night and choose fruit and full fat plain Greek yoghurt to snack on after dinner.
  • Make healthy food swaps instead of trying to ditch them altogether. If you’re craving sugar, swap the 3pm chocolate bar for a couple of medjool dates and a handful of walnuts which are packed with fibre to keep you full, omega 3s for brain health and satiety, as well as tasting like caramel when combined! Swap your milk chocolate for dark, and add blood sugar stabilisers like cinnamon and almonds to meals.
  • Decrease your main meal portion sizes, and increase your snacks for blood sugar stabilisation which will help decrease cravings and energy slumps
  • Find a new activity each week and recruit a friend to try it out with you.
  • Get some Vitamin D – get outside at midday and roll up your sleeves to try and soak up the sun.
  • Get a blood tests done, testing your iron/ferritin, B12, Vitamin D and thyroid levels to begin with. This way you’ll know what you’re starting with and can correct any issues or deficiencies before they impact you (or in case they have already!)
  • Make destressing a priority. Relaxation and mindfulness are just as important for the body as exercise and food. Prioritise your health and allow your body to lose weight naturally by decreasing inflammation.