Winter weight gain: What causes it, and how to avoid it

If your pants always feel a little bit tighter around the end of the year, you’re not the only one. The Journal of Obesity says the average winter weight gain for an American adult is from 1 to 2 pounds each year, usually around the holidays.

Gaining less than 2 pounds might not sound like a big deal, but winter weight isn’t the only extra weight Americans may put on each year. And without making any lifestyle changes, most people will not lose that weight. According to Diana Dimas, an ACE Certified Personal Trainer at Endeavor Health Galter LifeCenter, that extra weight gain can increase your chances of developing chronic diseases.

“Annual winter weight gain can compound over time,” said Dimas. If a 150-pound person gains 2 pounds every year for a decade, they’ll be 20 pounds heavier after 10 years, and 40 pounds heavier after 20. That extra weight can increase the chances of developing conditions like high blood pressure, type 2 diabetes, heart disease, and even increase your risk of cancer.”

What causes winter weight gain?

Winter weight gain is caused by the same factors that lead to other types of weight gain: eating too much and moving too little. However, the busy holiday season and changes in the weather make winter an especially easy time to put on a few pounds, often due to:

• Calorie-dense, festive foods: From candy on Halloween to champagne on New Year’s Eve, many holiday gatherings revolve around food. When favorite seasonal dishes like sweet potato casserole or fruitcake only appear once a year, it’s easy to overindulge.
• Forgetting about fitness: The holiday season is packed with office parties, school pageants and family get-togethers. Maintaining a consistent exercise routine can be tough with a full social calendar.
• Shorter, darker days:  When the sun sets at 5 pm, curling up on the couch with Netflix[LK3.1] can be a lot more appealing than hitting the gym — especially if you’re one of the 10 million Americans who suffer from seasonal affective disorder.
• Seasonal stressors: Between finding the perfect presents, cooking elaborate meals, and hosting out-of-town guests, your to-do list is often a lot longer around the holiday season. Stress causes your body to release a hormone called cortisol, which can lead to cravings for comforting, high-calorie foods.

How to avoid winter weight gain

Avoid winter weight gain by eating mindfully, prioritizing regular exercise and managing any holiday-induced stress.

“Winter weight gain is common, but it’s not inevitable,” said Dimas. “By making a few lifestyle changes, you can avoid putting on those extra pounds and start spring on the right foot.”

Try these five tips to avoid winter weight gain:

1. Curb your cravings. When you’re constantly surrounded by tasty treats, it can be hard to resist temptation. To prevent overindulging, don’t attend any gatherings on a completely empty stomach. Skipping meals will only make you hungrier — and when you’re very hungry, you’re very likely to eat quickly and ignore your body’s fullness cues. Meanwhile, make sure you’re not keeping too many goodies around the house or at work.
2. Fill your fridge (or freezer). If you know you won’t have enough time or energy to cook, try to plan ahead. Many nutritious meals can be prepared in a slow cooker, then frozen and reheated weeks (or months) later. Chili, soups and stews are all excellent options. If you need a little inspiration, try searching the internet for “freezer-friendly slow cooker recipes.”
3. Make time for movement. It can be tempting to skip your morning yoga class or evening walk when it’s 10 degrees and snowing. Instead of venturing outside, try some workouts you can do from home. Thousands of free workouts are available on YouTube, and some fitness centers offer classes over Zoom. If you’re partial to exercising in person, add “Go to gym” to your calendar the same way you would a doctor’s appointment or school pick-up. That way, you’ll know you’ve made time for it.
4. Alleviate holiday anxiety. If the holiday season leaves you feeling exhausted or overwhelmed, you might feel more inclined to skip your workout and enjoy a piece (or two) of pumpkin pie. Make sure you’re getting enough sleep each night, and try to make time for some calming exercises each day. Almost any form of exercise can increase those feel-good endorphins. Aerobics, yoga, deep breathing, meditation and prioritizing your “me time” can all help you manage holiday stress.
5. Indulge occasionally. You might start feeling like the Grinch[LK4.1] if you don’t let yourself enjoy any holiday treats. Living a healthy lifestyle doesn’t mean you have to completely avoid unhealthy food. Food is a major part of the holiday season, and it’s completely natural to crave latkes and gingerbread cookies. As with many things, moderation is key — and if you stop associating guilt or shame with certain foods, you can enjoy them without overdoing it.