• Weight Management

The 4 Most Common Reasons for Weight Gain in Winter

Medically reviewed and edited by Joslin Ruiz, APRN, FNP-C

As the winter season rolls around, there are many reasons why people may notice a shift in their weight.

While it’s common to experience fluctuations in weight as the seasons change, it can be demotivating and have a significant impact on your self-esteem.

That’s why it’s important to understand the causes of seasonal weight gain to know how you can combat them and take better care of your overall health.

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4 Reasons You Might Be Gaining Weight in Winter

Biological factors

One of the primary reasons why we gain weight in winter has to do with how our bodies have evolved to adapt to our environment.

Research has shown that the body has a primal urge to eat more during the colder months in an attempt to avoid starvation due to limited food availability — similar to animals preparing to hibernate.

In winter, the body may also store more fat to insulate itself from the cold and maintain warmth. This can make it difficult to shed excess pounds and may contribute to weight gain.

Another biological factor that may contribute to winter weight gain is a lack of vitamin D.

Because winter days are shorter, our exposure to sunlight is limited, and we may develop vitamin D deficiencies.

This can cause the metabolism to slow down, which may lead to weight gain.

A lack of vitamin D can also make you feel extremely tired, which makes it less likely that you want to work out or cook a healthy meal.

Vitamin D deficiency can also cause seasonal affective disorder (SAD), which can lead to an increased appetite and cravings for carbohydrates and processed foods.

Seasonal lifestyle changes

Our habits change during the winter months, and these adjustments may be indirectly responsible for weight gain.

For example, during the summer and spring, people tend to feel more encouraged to participate in physical activities and exercise. This can increase the amount of calories you burn and help you lose weight.

However, in the winter, physical activity tends to decrease, because people are less likely to feel motivated to work out in the cold.

This decreases calorie burn and can contribute to weight gain — especially since you’re also eating more food.

Another aspect that can affect our lifestyle in winter is how we do grocery shopping. In the summer, there’s often an abundance of fresh produce, which can make sticking to a diet much easier.

In the winter, seasonal fresh produce may be less available and you might feel more inclined to eat richer and heartier holiday meals that are typically high in calories.

This is usually what contributes to weight gain over time.

Metabolic adjustments

The metabolism may adapt to different seasons to keep the body’s digestive system functioning optimally.

In colder months, your metabolic rate — or the speed at which you digest food — may speed up to keep the body warm.

Although this may increase your calorie burn, this change isn’t significant enough to promote weight loss — especially given that humans tend to eat more and move less in the winter.

Because your metabolic rate is higher, you may also feel hungrier and be more inclined to eat high-calorie foods. Over time, this can cause weight gain.

Psychological aspects

Seasonal changes can trigger mood fluctuations — often influenced by the amount of sunlight exposure you get — which can affect eating patterns.

As we’ve mentioned before, this disorder is called SAD, and it can alter your brain’s ability to make healthy choices when it comes to food.

People with SAD may also find it hard to avoid overeating and may reach for calorie-dense foods — like junk food or processed items — more often.

Eating may also be used as a coping mechanism to combat symptoms like feelings of sadness, loss of interest in activities or hobbies, increased fatigue, and social withdrawal.

This can cause significant weight gain, especially as symptoms become more difficult to deal with when the weather changes.

SAD is more than just a seasonal funk some people may experience, it’s a recognized mental health disorder that requires proper treatment.

If you suspect that you have SAD, it’s recommended to seek professional help and guidance to ensure proper recovery.

Other psychological aspects that may lead to weight gain in the winter can include:

• Increased stress levels due to the upcoming holiday season, family dynamics, and financial concerns may increase cravings for unhealthy foods

• Attending more social gatherings and celebrations — these often revolve around food and people tend to indulge more at them

• General mood changes and reduced motivation for physical activity

Preventative Measures and Tips to Avoid Winter Weight Gain

The winter season, with its cold weather and shorter days, can make maintaining a healthy body weight challenging.

However, by adopting certain preventative measures and lifestyle habits, you can navigate these challenges effectively.

Staying active in the cold

It can be difficult to maintain physical fitness and motivation to engage in physical exercise when the temperature drops. To combat this, you can try:

• Joining a gym or going to workout classes

• Doing home workouts

• Participating in indoor sports

• Exercising with a friend or in a group

• Creating and following a regular fitness schedule

If you prefer being outside, dressing in layers to keep yourself warm can go a long way in making outdoor activities more appealing.

Whichever way you choose to stay active during winter, it’s important to establish a regular exercise routine that’s realistic and manageable.

Even short periods of exercise — like a 10-minute brisk walk or 25-minute home workout — can be beneficial in helping you maintain a healthy weight.

Committing to healthy eating habits

Poor dietary choices in the winter months often contribute to weight gain in colder seasons. It can be difficult to avoid this, so it’s recommended to implement the following strategies:

• Plan your meals to ensure that they include a variety of nutrients

• Pay attention to hunger and fullness cues

• Eat slowly and focus on enjoying your meal to prevent overeating

• Be mindful of your portion sizes, especially during social gatherings or when eating comfort foods

• Ensure that you’re drinking enough water

• Limit processed and high-calorie foods where possible

• Prepare healthy snacks to prevent reaching for less nutritious options

There are also a number of apps that can help you plan meals and track your calorie intake.

This can help you stick to your healthy eating habits and calorie goals, which can go a long way in avoiding weight gain.

If you’re struggling to commit to better eating habits, it might be a good idea to consult a nutritionist.

They can create a tailored meal plan for you to help you maintain a healthy weight, while guiding you on how to choose more nutritious foods to give your body more energy.

Seeking mental health support

Many people’s eating habits may be affected by mood changes and disorders like SAD.

That’s why it’s important to educate yourself on signs and symptoms to look out for to determine when you might need to seek professional support.

For those affected by the weather, practices like bright light therapy (BLT) can also be effective in reducing symptoms.

This involves using a lamp that mimics natural outdoor light to stimulate the production of vitamin D.

You can also practice stress-management techniques — like meditation and deep breathing exercises — to help you make better food choices.

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When Should You See a Doctor About Weight Gain?

Knowing when to see a doctor about weight gain is crucial for maintaining your overall health and well-being.

It's usually recommended to consult a healthcare professional if you experience any of the following:

• Sudden, unexplained, or rapid weight gain: This can sometimes indicate underlying health issues such as hormonal imbalances, thyroid problems, metabolic disorders, or other medical conditions.

• Weight gain accompanied by other symptoms: These symptoms include fatigue, changes in appetite, mood disturbances, or menstrual irregularities, which could be signs of other health problems.

• Weight gain that affects your mental health: This may lead to issues like low self-esteem, body image concerns, or depression.

You should also see your doctor if traditional methods of weight management — such as diet and exercise — are not working for you.

A healthcare provider can assess your situation and suggest a better treatment method.

Seeing a doctor is a proactive step towards understanding your body and ensuring that potential health issues are addressed promptly and appropriately.

Where Can You Learn More About Healthy Weight Management Strategies?

If you’re concerned about weight management or want to know more about managing weight gain in the winter, LifeMD is here to help.

LifeMD offers a Weight Management Program designed to help you get started on a personalized weight loss journey — all from the comfort of your home.

Make an appointment today to learn more about effectively maintaining a healthy weight.

Joslin Ruiz, APRN, FNP-C

Joslin began her healthcare journey as an ER nurse, where she fine-tuned her expertise in both pediatric and adult care over the years. She’s spent years in family practice and telemedicine, finding immense joy and fulfillment in her work.

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