Winter can be a challenging time for maintaining a healthy weight. Many people notice the scales creeping up during the cooler months, and it’s not just due to hearty meals or less time outdoors. A combination of hormonal changes, reduced movement, changes in food preferences, and circadian rhythm shifts may all play a role. Fortunately, understanding these mechanisms can help you make mindful choices that support your body during the colder seasons.
Diet Changes: Comfort Food Cravings and Caloric Creep
Shorter days and colder temperatures can lead to a natural desire for calorie-dense, carbohydrate-rich comfort foods like pasta, stews, baked goods, and hot chocolate. These foods can boost serotonin and dopamine, providing a quick mood lift when sunshine and social activity are reduced.
But these comfort foods are often high in refined sugars and saturated fats, which not only increase daily caloric intake but may also disrupt blood sugar regulation and trigger fat storage, particularly around the abdomen.
Tip: Opt for warming meals that are still nutrient-rich—think lentil soups, roasted root vegetables, and herbal teas. Use warming spices like cinnamon, ginger, and turmeric to enhance flavour and metabolism.
Reduced Physical Activity
Colder, darker days naturally reduce our desire to exercise outdoors. Research shows that even a temporary decline in daily movement can reduce insulin sensitivity and metabolic flexibility, making it easier to gain fat and harder to burn it.
Tip: Focus on indoor movement like yoga, strength training, Pilates, or dance OR learn how to dress for winter exercise. My running routine has actually increased in the lead up to the Gold Coast Marathon – however some mornings I will start my run with a running jacket and gloves. Even short 10–15 minute bouts of exercise can help keep your metabolism active and support your mood.
Hormonal Changes in Winter
Melatonin (your sleep hormone) and cortisol (your stress hormone) are both influenced by the shorter daylight hours. In winter:
- Melatonin increases due to less daylight, making you feel more lethargic and possibly leading to increased appetite.
- Cortisol levels may rise due to stress, which is known to increase abdominal fat and sugar cravings.
- Additionally, thyroid hormone conversion may slow down in winter, particularly in those with borderline hypothyroidism or nutrient deficiencies (e.g. selenium, zinc, iodine, and vitamin D).
Tip: Keep your hormones balanced with consistent sleep patterns, morning light exposure, and regular stress-reducing practices like breathing & mindfulness, exercise, meditation, or walking in nature.
The Role of Vitamin D
Vitamin D levels naturally decline during winter months due to reduced sun exposure. This fat-soluble vitamin plays a role in insulin sensitivity, immune regulation, and mood balance. Low levels have been linked to both increased fat storage and winter blues (seasonal affective disorder), which can influence emotional eating.
Tip: Get your vitamin D levels tested so you know the right dosage to keep your mood and immunity boosted during winter. Supplementing when needed; eating foods like fatty fish, mushrooms, and egg yolks can help maintain healthy levels. Although travelling to the tropics or northern hemisphere would also work (wouldn’t that be nice 😉
How to Prevent Winter Weight Gain—Without Dieting
Rather than extreme dieting (which can backfire) or simply giving up every winter and trying to claw back your health in summer, consider these gentle and sustainable practices:
- Focus on fibre and protein: These help with satiety, blood sugar control, and muscle maintenance. Think legumes, chia seeds, lean meats, and nuts.
- Hydrate: We often forget to drink enough water in winter. Herbal teas, broths, and warm lemon water count toward your intake.
- Mindful eating: Eat with intention and pause to assess true hunger. Emotional eating is more common in colder months due to stress and low mood.
- Natural light: Aim for 15–30 minutes of natural daylight each morning to regulate your circadian rhythm.
- Prioritise sleep: Quality sleep is linked to lower cravings, better hormone balance, and weight regulation.
Weight gain in winter is common and multifactorial, but you can support your metabolism, mood, and energy all season long without depriving yourself of the joy that winter can bring. It just takes some planning and commitment, which will become easier the more you practice! Think of winter as your preparation time for a healthy, energised body in summer.