Winter Weight Gain - Can It Be Avoided?

Winter seems to be a time when it's easy to put on a few kilos. Come Spring and many of us realise that under those winter layers, we've secretly been storing extra weight. We then realise that we need to shed that extra weight so the we can be ready for the beach when summer finally rolls around.

So how can we avoid putting on that winter weight?

Why do people gain weight in the winter?

Gaining weight in the winter is actually pretty common. Body weight usually peaks during the winter months and is maintained during the rest of the year.

There are a few main reasons, which are pretty obvious.

We tend to eat more during winter because we need more energy to stay warm, but unfortunately, we tend to eat more than we need to for that purpose.

We also tend to be less physically active during the winter months because we don't go out in the cold and prefer to stay indoors.

Another reason is that some people experience Seasonal Affective Disorder (SAD), known colloquially as the "Winter Blues". This can result in decreased activity and increased appetite, an unhealthy combination.

Even though it's common to gain weight during the winter, the amount of weight gained is usually relatively small. It can be as little , on average, as 0.5 - 1.0 kgs. However this can vary greatly depending on the individual. The problem is that this weight does not comes down of it's own accord once winter is over. It hangs around.

Can winter weight gain be avoided?

The problem with winter weight gain is that is can happen without you even noticing that it is happening. So it's wise to monitor your weight during the winter months. But don't overdo it. Check your weight once a week at the same time of day, preferably first thing in the morning, to see if you need to "adjust" your food or activity levels.

Resist the temptation to overeat just because it's cold outside. generally your body can burn more calories during winter to maintain a comfortable body temperature, but it's very easy to have more than you need and convert it to fat.

Make an effort to stay active during the winter months. Many people are less active during winter than they are during other parts of the year. Staying active year-round benefits your overall health and may also help you maintain a moderate body weight by increasing your energy expenditure (or how many calories you “burn”).

The bottom line

Winter weight gain is a common occurrence around the world.

The main cause of winter weight gain is increased calorie consumption, though a reduction in physical activity and the development of seasonal affective disorder (SAD) can contribute as well.

In order to reduce the chances of winter weight gain and maintain a moderate body weight year-round, focus on monitoring your weight, following a healthy diet rich in whole, nutritious foods and increasing levels of physical activity.