09 Nov Is It Normal To Gain Weight In The Winter?

With the colder temperatures, long evenings and more time indoors, many people find the winter months are a key time to put weight on. But is there any science behind the urge to eat more in winter? Here, we discuss some of the reasons behind winter weight gain, how to effectively manage your diet in the colder months, and how to stay healthier and happier over the winter. 

If you’re struggling to reach or maintain a weight you’re happy at, we’re here to help. We are a team of qualified nutritionists who can help you to achieve your desired weight and maintain it long term. Schedule your complimentary call today to find out more. 

WHY DO WE PUT ON MORE BODY FAT OVER WINTER? 

One of the primacy roles of body fat is to help insulate us and maintain an optimal body temperature and keep us warm in cold weather. Studies show that when we are exposed to cold temperatures, the amount of brown fat we have increases. But this is no bad thing. While white fat is an energy storage, brown fat actually burns energy. It uses energy to create heat and help keep the body warm. This is one of the understood benefits of cold exposure. 

In terms of gaining white fat (the type we are typically trying to reduce when losing weight) in winter, this can occur for different reasons. We may gravitate towards stodgy, warming comfort foods and away from cooler, fresher options like salad. Cooler temperatures and darker mornings and nights can make us feel less inclined to exercise. Some people find that their mood dips in winter and this can be another driver for comfort eating. 

Vitamin D deficiency may also be part of the reason for winter weight gain. Shorter daylight hours in winter reduce sunlight exposure, increasing melatonin levels and making people feel sleepier and less active, which can lead to higher calorie consumption. Less sun also means lower vitamin D levels, and studies show vitamin D deficiency is linked with greater weight gain, especially in older adults. Further studies suggest that winter exercise can help to maintain Vitamin D levels throughout the colder months.

Read our guide to Vitamin D here.

Lifestyle factors in the winter can also lead to weight gain, with less outdoor activity, long dark evenings meaning more time keeping warm indoors and less exercise for some. Many winter activities are also centred around eating and comfort foods, Christmas being a prime example! Aside from Christmas, winter socialising tends to focus on eating and drinking due to the cooler temperatures and need to stay indoors. Junk foods and unhealthy snacks are also often heavily marketed throughout the winter season, which can lead to making less healthy choices.

WHAT FOOD SWAPS MIGHT HELP PREVENT WINTER WEIGHT GAIN?

In the winter months you may be more likely to stay in more and exercise less, as well as consuming extra calories with takeaways and sugary hot drinks to stay warm. There are some swaps you can make to ensure your calorie intake isn’t increasing too much over the colder months. Try swapping hot chocolate for home made cacao sweetened with xylitol or stevia, or spiced lattes for spiced teas. Switch mashed potatoes for cauliflower mash, rice for konjac rice, and add soups and stews into your diet packed with fresh, seasonal vegetables and protein for healthy, warming meals. 

WHAT SHOULD WE EAT MORE OF IN WINTER?

Seasonal food is typically fresher, more nutritious and usually hasn’t travelled so far. Citrus fruits, which are rich in immune-essential vitamin C, are in season over the winter months. Winter vegetables like parsnips, pumpkin, swede, shallots and celeriac work well in warming stews. Take a look at www.eattheseasons.co.uk to be inspired.

Have a look at our post on the best soups to keep you warm and nourished this winter. 

WHAT ABOUT EXERCISE?

Exercise can feel extra challenging over the winter months. If the thought of leaving your warm house to go out for a run or to the gym isn’t appealing, consider an at home workout. There are many good exercise channels on YouTube. Caroline Girvan’s channel is a particular favourite amongst our clients. It’s about finding what works for you.

Exercise that elevated your heart rate and builds muscle is particularly beneficial for health and fat loss. Muscle is metabolically active meaning that it burns calories even when we are at rest. If you exercise in a way that promotes muscle growth, it will increase your metabolism and you’ll continue to get the calorie-burn benefits even when you’re not working out. This doesn’t mean you have to start lifting heavy weights, or that you’ll start to look muscular. Even consistent body weight exercises, when combined with a diet containing optimal protein, will encourage muscle development. 

HOW CAN YOU TRACK WEIGHT ACCURATELY?

In order to effectively manage your weight over winter, we recommend regular (though not excessive) monitoring. We advise our clients to weigh themselves once a week, on the same scale, at the same time of the day. Ideally first thing in the morning, after you have been to the toilet but before you’ve had anything to eat or drink. 

If you want to get an accurate understanding of your body composition – how much of your body weight is fat, muscle, water, etc – you will need to use a high quality body composition analysis machine. Many of the at home ones only measure the lower half of your body and make an estimate of the top half which is not always accurate. High end gyms and weight loss clinics often have sophisticated body composition machines from brands like InBody, Seca or Tanita. 

Taking accurate body measurements at home, is a helpful way to track your progress. This can help you get an understanding of where on your body the fat is going on or coming off. Also, if you’re exercising at the same time as optimising your diet, there’s a chance you could be building muscle. This may mean you’re losing body fat but the number on the scale isn’t going down as fast as you might have expected. Taking body measurements can be helpful. 

ARE THERE ANY GOOD WEIGHT LOSS SUPPLEMENTS?

While optimising your diet is the most important factor when it comes to managing your weight, certain supplements can also support weight management.

One supplement that has some good evidence to show its impacts on supporting fat loss is CLA (conjugated linoleic acid). This is a specific type of omega 6 fat that’s naturally found in meat and dairy products, albeit at much lower levels than you would get in a supplement. There are a number of ways in which CLA is understood to promote weight loss. In addition to increasing the amount of energy we burn by speeding up the metabolism, one study showed that CLA could help to prevent holiday (Christmas) weight gain.

Another supplement to consider if glucomannan, also known as konjac fibre. It’s a fibre supplement that mixes with water in the stomach and swells to reduce feelings of hunger. If you’re aware that you’ve been eating big portions and are looking to reduce these, konjac fibre can help in the early stages of reducing portion sizes. It’s recommended to take the amount stated on the bottle, half an hour before a meal.  

It’s important to know that the supplements you’re taking are safe and from a reputable supplier. Check out healf.com for some of the brands we recommend to our clients on a regular basis.

BE KIND

It’s important to remember that the occasional overindulgence or missing a workout does not mean failure or the end of winter weight loss progress. Setbacks happen. Rather than harsh self-judgment, recognising that slip-ups are part of the journey helps reduce feelings of guilt and shame, which can otherwise derail efforts entirely. View each new day as a fresh opportunity to prioritise healthy habits. Long-term change happens through focusing on consistency over perfection. A realistic approach makes the process more manageable and less stressful. If you struggle with this part of the weight loss journey, we’re here to help.

WORK WITH US

We are a team of qualified nutritionists who specialise in weight loss, and can help you to tailor your diet to ensure you’re prepared to face the challenges of the season and stay on track. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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