The short answer
Winter weight gain mostly comes down to how we eat and move in the colder months:
- studies link autumn and winter with higher weight, more energy-dense food and fewer vegetables;
- people are less active and sit more in winter, especially when days are short;
- small changes to meals, daily movement and strength training help you reset;
- if you feel unusually tired or flat, check in with your practitioner.
Many of us come out of winter a little heavier than we went in. Here's what's going on, and some gentle, realistic ways to feel your best again.
Why do we gain weight in winter?
A systematic review of how weight changes across the year found that, in countries with four seasons, people tended to weigh more in autumn and winter. Higher weight went along with eating more energy, fat, carbohydrate and soft drink, and less fibre and fewer vegetables.1
Comfort food takes over
Our instincts may still nudge us to stock up when it's cold, even though food is available all year and we spend most of our time in heated homes and offices. Cold weather brings out the roasts, pasta, creamy sauces, hot puddings and red wine. And as portions grow, some people find they need more food to feel satisfied.
We move less
A review of 110 studies found people are more active in summer and sit more in winter. Shorter days were linked with less activity, and rainy weather with more sitting.2 More screen time for work and leisure adds to those sedentary hours.
Less sunlight
Your skin makes vitamin D from sunlight, and in winter in southern parts of Australia, UV levels can be too low for this.6 Many people also feel flatter in winter. The evidence on whether vitamin D supplements lift mood is mixed: a 2024 meta-analysis found only a small effect overall.3 If you're worried about your vitamin D, talk to your practitioner rather than starting a supplement on your own.
How do you start losing winter weight?
- Keep a food and mood diary for a week. It gives you a clear picture of how you're eating and feeling, which you can discuss with your practitioner.
- Review it honestly. Are you eating more than you realised, or reaching for sweet things in the afternoon? Use that to guide your swaps and portion sizes.
- Set a realistic goal. Focus on how you want to feel and what you want to be able to do.
- Swap heavy comfort foods for nutrient-dense ones. Eat more vegetables, legumes, fish and fruit, and fewer creamy meals, processed foods and milk chocolate.
- Stay hydrated. Keep a water bottle handy through the day.
- Move a little more. You don't need to go from the couch to a marathon. A 20-minute walk each day is a great start, and an exercise buddy helps keep you on track.
Get support from a weight management practitioner
Find practitioners on HealthBank who work with weight management. Many offer a free discovery call, online, by phone or in person.
Find a weight management practitioner →How can you avoid winter weight gain and reset gently?
Build activity gradually
Australian guidelines recommend at least 30 minutes of moderate to vigorous activity on most days, plus muscle-strengthening activity on at least 2 days a week.5 If you haven't been very active, start with 20-minute walks most days, then build up the time and pace week by week until you can add some walk–jog intervals. On other days, try simple strength work such as three rounds of 10 push-ups, 10 sit-ups and 10 squats, building up over time.
Shift the balance on your plate
Include protein at each meal and fill half your plate with vegetables. Protein alongside strength training helps you build and keep muscle.4 Swap the lunchtime sandwich for a salad with quinoa or brown rice now and then, have more fish and vegetables at night, and try fruit and plain Greek yoghurt for dessert.
Swap rather than ditch
Craving something sweet at 3pm? Try a couple of medjool dates with a handful of walnuts. Together they taste like caramel, and the fibre and healthy fats help keep you full. Swap milk chocolate for dark, and use cinnamon and almonds to add flavour without added sugar.
Get some daylight
In late autumn and winter in southern Australia, when the UV Index is below 3, Cancer Council suggests spending time outdoors in the middle of the day with some skin uncovered. A brisk walk or gardening helps too. Check the UV Index first, as some areas need sun protection all year.6
Look after sleep and stress
Aim for 7–9 hours of sleep with consistent bed and wake times.5 Making time to relax matters for your health just as much as food and exercise.
Check in if you're feeling flat
If you're unusually tired or low, ask your practitioner whether tests such as iron, B12, vitamin D or thyroid function are worthwhile for you.
Ready for a spring reset?
A HealthBank dietitian or nutritionist can help you build simple, satisfying meals and a plan you can keep up all year round.
Find a dietitian or nutritionist →Frequently asked questions
Why do we gain weight in winter?
Mostly because we tend to eat more energy-dense comfort food and move less. Studies link autumn and winter with higher weight, more energy intake and less activity.
Does your metabolism slow down in winter?
Not in a way that explains winter weight gain. Changes in eating and activity play a much bigger role.
How can I avoid gaining weight in winter?
Keep moving every day, include strength training twice a week, fill half your plate with vegetables and keep comfort foods as occasional treats.
Should I take vitamin D in winter?
Most people get enough from regular time outdoors. If you're worried, talk to your practitioner, who can advise whether testing or a supplement is right for you.
How much exercise do I need?
Australian guidelines recommend at least 30 minutes of moderate to vigorous activity on most days, plus strength exercises on 2 or more days a week.
References
Research (PubMed)
- Tan SY, Curtis AR, Leech RM, Ridgers ND, Crawford D, McNaughton SA. A systematic review of temporal body weight and dietary intake patterns in adults: implications on future public health nutrition interventions to promote healthy weight. Eur J Nutr. 2022;61(5):2255–2278. PubMed 35098326
- Turrisi TB, Bittel KM, West AB, et al. Seasons, weather, and device-measured movement behaviors: a scoping review from 2006 to 2020. Int J Behav Nutr Phys Act. 2021;18(1):24. PubMed 33541375
- Wang R, Xu F, Xia X, et al. The effect of vitamin D supplementation on primary depression: a meta-analysis. J Affect Disord. 2024;344:653–661. PubMed 37852593
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. PubMed 28698222
Australian guidelines
- Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines: recommendations for adults (18 to 64 years). View source
- Cancer Council Australia. Vitamin D: how much sun do we need? View source
This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.
Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.