Nutrition and obesity experts in the UK have explained the reasons why we are more prone to weight gain during winter.
Top 9 Reasons You Gain Weight in Winter
1. Eating More to Stay Warm
This is a common misconception – Ahmed Ahmed, a gastrointestinal surgeon and bariatric specialist at Bupa Cromwell Hospital, asserts that overweight individuals actually feel colder. “The fat accumulated from overeating is usually white fat, while the type of fat that helps keep the body warm is brown fat, which is only present in infants and is genetic,” Dr. Ahmed explains.
Frequent eating and watching TV can lead to weight gain. (Photo: Daily Mail).
In ancient times, winter was often associated with famine, leading our ancestors to stockpile energy in their bodies to survive. However, these days, food is available year-round, so we do not need to store fat.
2. Constant Feelings of Hunger
According to endocrinologist Jeremy Tomlinson from the University of Birmingham, your body maintains temperature very well, even in the cold. So why are you always feeling hungry? It may be due to melatonin, a hormone that can induce a sleepy feeling and may also trigger hunger.
In most mammals, melatonin levels tend to rise in the colder months, reducing hunger—this is a strategy to cope with food scarcity. However, some species, including humans, experience the opposite response, where melatonin decreases, making them more susceptible to hunger and weight gain.
3. Craving Rich, Sugary Foods
High-sugar snacks can lead to cravings for even more energy-dense foods.
Professor Craig Jackson, head of the Psychology Department at Birmingham City University, suggests that during the cold months, our happiness levels drop, leading to a phenomenon called boredom, primarily because we feel dreary when it’s cold, damp, and dark. Studies show that when bored, we often eat twice as much as usual to regain excitement. However, high-sugar snacks can lead to sudden drops in blood sugar levels, causing cravings for even more energy-dense foods. This results in fluctuating blood sugar levels and excessive calorie storage as fat.
4. Gaining Weight Despite Not Eating Much
Research shows that low levels of vitamin D can affect your weight in cold weather. This is because we tend to dress warmly when going outside, preventing us from absorbing enough vitamin D from sunlight. “A deficiency in vitamin D reduces fat breakdown and activates fat storage capabilities, meaning that the calories you consume are stored in fat cells rather than being converted into energy,” explains Stephanie Dillon, an expert from the University of Central Lancashire. To increase vitamin D during the cold season, you can consume fatty fish and try to sunbathe for 20 minutes a day, especially on your arms.
5. Binge-Watching TV
In sunny months, we often flock to parks or beaches to relax and have fun. However, in winter, we tend to stay glued to the couch. “If we don’t go outside and stay cooped up indoors, we are likely to engage in food-related activities, such as sitting on the couch watching TV,” says Professor Jackson. He suggests keeping a food diary and being mindful of what you eat. Additionally, Dr. Ahmed recommends maintaining a workout routine, even in the cold, to burn off excess energy.
6. Drinking Less Water
Research has shown that water effectively curbs hunger. When the body is well-hydrated, metabolism runs smoothly, and energy and fat are burned more effectively, helping to limit excess fat storage. However, when it’s cold, people tend to drink less water. Insufficient hydration slows down calorie and fat burning processes, making you hungrier and more prone to fat accumulation.
7. Being Less Active
Drinking less water and being less active can lead to rapid weight gain. (Photo: Shutterstock).
A reluctance to go outside and be active in the cold is a common cause of weight gain. Skipping exercise during winter, eating more, and drinking less water leads to increased fat accumulation in the body, especially in the abdominal area.
To stay active during the cold season, find a workout partner—this could be a friend or neighbor. Both of you can motivate each other to maintain physical activity.
8. Feeling Down
As temperatures drop, people tend to stay indoors more, limiting their exposure to sunlight, which leads to vitamin D deficiency and reduced serotonin levels, resulting in feelings of sadness and anxiety. Poor mood can lead to cravings for high-calorie foods, making weight gain easier. Additionally, prolonged stress can negatively impact metabolism and potentially cause other health issues.
To combat this, try to spend some time in sunlight whenever possible.
9. Sleeping More
Cold weather can lead to better sleep, making you more prone to oversleeping. Getting enough sleep is a good habit for weight loss, but too much sleep is not. Sleeping more than 9 hours a day can reduce leptin levels, increasing hunger. Oversleeping also reduces activity time, slows metabolism, and leads to more fat accumulation.
Maintaining a consistent schedule of sleeping and waking at fixed times will help improve health and mood, limiting weight gain.
