It's time for all of us to stop feeling ashamed about winter weight gain. Yes, it happens. Yes, it's normal. And, no, it doesn't automatically mean that you're failing on your weight loss journey. So, if you've noticed a change on the scales since the temperature dropped, you're certainly not alone. In fact, research backs up this cold-weather phenomenon, proving it's far more common than you might think.
In one study from Massachusetts, researchers followed 593 people over the course of a year, and found that participants ate more in autumn than in spring (around 86 extra calories per day on average), while moving less overall. Unsurprisingly, this meant body weight tended to peak during the winter months – a pattern that can feel familiar to so many of us.
But, here's what's important to remember: our bodies are biologically wired to store energy during colder months. It's an evolutionary instinct, designed to help keep us safe and warm. What's key is understanding why winter weight gain might be happening to you, so you can make healthy, informed choices that support your body through the cold season.
So, let's look at some of the common causes...
Why does winter weight gain happen?
1. Our internal clock encourages us to eat more
Due to our biological clock, we're wired to store more fat when the daylight hours decrease. This is an evolutionary instinct that historically helped humans survive when food was scarce through winter. And, even though finding food in the cold months is no longer a challenge for us – we just head to the shops – this switch into energy-conservation mode still happens, subtly increasing our appetite and drawing us towards more energy-dense foods.
2. Comfort foods feel extra tempting
Let's be honest: when it's cold, a healthy salad doesn't hold the same comforting appeal as a Sunday roast, and cosy nights on the sofa rarely feel complete without some kind of sugary treat. This is, in part, due to the way longer nights affect our circadian rhythms. By disrupting our internal clocks, long nights may lead to low serotonin levels, which then triggers an increase in appetite and cravings. (See? It's science.)
3. Cold weather keeps us wrapped up inside
If you enjoy exercising outdoors – whether that’s walking, running or cycling – you may find you move a little less when it’s cold, dark and wet. And who can really blame you? Shorter days, and the chilly weather that comes with them, often mean fewer opportunities for movement, both in terms of your planned exercise and your everyday step count. Over time, this natural slowdown can be one of the factors that contribute to winter weight gain.
4. Our social plans change
In summer, time with friends is often spent outside. You might going on long walks, heading off to festivals or, if you have kids, clinging on to your sanity (and coffee) during playdates at the park. But, in winter, being social often means dinner parties, restaurant dates and sitting fireside in cosy pubs. Add in the festivities of December, and this time of year often sees us eating more and drinking more until the weather warms up.
5. Rest and recovery take priority
As temperatures drop, your body leans naturally towards rest and recovery. This gentle shift into energy-conservation mode can mean lower energy levels and less desire to be quite so active. You may also find you sleep more when it's cold – another change triggered by your biological clock – resulting in less movement and physical activity overall.
6. Seasonal blues exacerbate all of the above
Those who experience seasonal affective disorder (SAD) may find winter weight loss even more challenging, as changes in your mood, energy and sleep patterns make it harder to maintain your usual wellness routine. Sound familiar? Then we hope the points above remind you to be kind to yourself right now. What you're experiencing isn't failure, but a natural reaction to an often-difficult time of year.
How can I stop winter weight gain?
1. Check what's going on inside your body
If you nodded along to our list of causes behind winter weight gain, you might already have a sense of what's triggering the changes you're seeing in your body. An at-home blood test lets you dive deeper by highlighting deficiencies that can affect your weight loss journey. But, of course, your results are only useful when you can decipher what all the numbers mean.
That's why our at-home blood tests include a free consultation with our registered clinicians, who talk you through what your results mean and, if you ask, how they relate to your weight management goals. Then, they can offer actionable advice that's tailored to your unique needs. No more 'one size fits all' supplement hauls; we help you support your body in a more bespoke way.
2. Embrace at-home exercises
Rainy runs and dark morning gym dashes sound appealing to... well, pretty much no one – which is where virtual exercise classes come in particularly useful. YouTube is rife with easy workouts you can do at home, so plan to make one part of your morning routine. That way, if you find yourself putting it off first thing, you've still got the rest of the day to make it happen.
Oh, and don't forget to make it fun. The more enjoyable your exercise routine is, the more likely you are to stick with it – something all of Team Cannaray will attest to. Dragging your body through countless sit-ups because you 'should' only makes you dread your workout – and it can trigger appetite-inducing stress hormones. So, if something's not working for you, why not try boxing, dancing or even hula hooping instead?
3. Choose healthier comfort foods
Yes, healthy comfort foods do exist. You can still enjoy warming, hearty, balanced meals through the colder months, but now with a few upgrades that pack a nutrient-dense boost. For example, your favourite lasagne can be made with wholemeal sheets and extra vegetables, like spinach and peppers. Or you could tuck into chicken noodle soup, baked fish, a lentil dhal, or a shepherd's pie made with mashed sweet potato.
The easiest approach is to write a list of the meals you know you love to eat in winter, then think about where you can swap in vegetables, lean protein or whole grains. Meal prepping for the week ahead will make healthy eating simpler still, as you'll always have a hearty meal ready to go the moment comfort cravings kick in.
Looking for more ways to improve your diet? Fibremaxxing is the 'trend' nutritionists are getting behind, helping you boost your fibre intake in the simplest and smartest way.
