If it seems like it’s harder to lose weight in the wintertime, it’s probably not your imagination.
The cold-weather months are often filled with cozy gatherings with friends and family, and ample comfort food. But this increased time sitting indoors, coupled with heavy meals that stray from our normal diets, make managing weight challenging.
“Studies confirm that the average adult gains approximately one pound between November and January,” Christopher McGowan, MD, obesity medicine specialist and founder of True You Weight Loss, told Health. “Unfortunately, this weight often sticks around, and over the years, these incremental gains can accumulate and may significantly impact health.”
The tendency to put on a couple extra pounds in the winter might seem like it has some evolutionary basis—but “hibernation” or slowed metabolism likely isn’t to blame, said Sue Decotiis, MD, a weight loss specialist based in New York City. Instead, changes in our choices and habits are usually responsible.
“It’s very unlikely that your metabolism will change enough to impact your weight in the winter,” she told Health. “The biggest factor that impacts weight gain is caloric intake.”
Here’s what experts had to say about how cold weather, lack of daylight, and more can impact weight, and ways to ensure your weight management goals don’t get left out in the cold this season.
In the majority of cases, wintertime weight gain is usually tied to changes in people’s eating and workout routines.
The food-saturated environment of the holidays plays a significant role.
“The holiday season—marked by Thanksgiving, Christmas, and other celebrations—often revolves around food, encouraging overindulgence,” McGowan said.
If you’re following a diet, it can also be more challenging to track the calories or nutrients you’re consuming during the holidays, as food is often prepared by friends and family. And with the busyness of the season, you might find yourself eating at restaurants or grabbing snacks more frequently, said Amy Lee, MD, a medical nutrition specialist and chief medical officer at weight management company Lindora. This can also throw off your normal caloric intake.
Even if it’s not a holiday, during the winter months, “people tend to gravitate toward warm and cozy foods such as hot chocolate or creamy stews to find warmth and comfort,” Lee told Health.
The combination of winter weather and holiday gatherings can also make it harder to find time or motivation to exercise. Your 7 a.m. run may seem less appealing when temperatures are freezing, it’s still dark outside, and you have a holiday to-do list to tackle.
“For those who typically exercise outdoors, extreme temperatures can derail even the best intentions,” said McGowan. “Outdoor conditions may sometimes be unsafe or impractical for exercise.”
Missing some workouts likely won’t have an impact on your health. However, “the combination of increased calorie intake and decreased activity creates a perfect storm for weight gain,” McGowan said.
Though experts agreed weight gain in the winter months is largely tied to people’s behavior, certain biological factors can play a role, too.
“Many of us are sensitive to hormonal fluctuations that occur with changes in season,” said Emma Laing, PhD, RDN, LD, a national spokesperson for the Academy of Nutrition and Dietetics and the director of dietetics at the University of Georgia. “These fluctuations can likewise alter mood, appetite, and energy levels.”
As they’re dealing with these hormonal changes, people might find themselves gravitating toward higher-calorie foods to combat fatigue and deal with metabolism changes, Laing told Health.
Shorter daylight hours may also bring mood changes that impact your diet—and ultimately your weight.
“Many people struggle with seasonal affective disorder (SAD) in the winter months,” Decotiis noted. “It’s more likely for people to become more depressed and less active in the winter months due to the cold and especially the darkness. This can also increase alcohol intake.”
Even for those without SAD, shorter days can disrupt circadian rhythms and, by extension, your normal exercise and eating routines, McGowan said.
“When the sun sets at 5 p.m., the body may begin preparing for sleep earlier, which can sap energy and reduce motivation for evening workouts,” he explained. “Disrupted sleep patterns can also increase daytime hunger, raise cortisol levels, and trigger cravings for calorie-dense foods—all of which contribute to weight challenges during winter.”
There may be a few obstacles in your way when it comes to managing weight in the winter months. However, there are some ways colder temperatures could actually work to your advantage.
According to Laing, cold conditions stimulate brown adipose tissue (BAT), a type of fat that helps regulate body temperature. “As BAT is metabolically activated to emit energy as heat, calorie burning, appetite regulation, and blood sugar control can also occur,” she explained.
Though colder temperatures can jumpstart this fat-burning process, it’s important to note that “you’d have to be outside a lot for this to have any sort of impact on your weight,” Decotiis said.
Luckily, there are other steps people can take to make sure they’re setting themselves up for success when it comes to wintertime weight management.
When it comes to food—especially around the holidays—people should figure out what options might be available and make a plan from there, Decotiis advised.
“You should never show up at a party hungry. That leads to overeating,” she said. “I recommend having a snack with some protein in it before you go out to prevent overindulging.”
To combat the winter blues (and any related feelings of lethargy), McGowan recommended getting outside—even if it’s just for a quick walk—whenever possible. People with more serious SAD who may struggle to exercise or eat healthy might find light therapy, anti-depressants, or both to be useful in managing wintertime weight gain.
And if cold temperatures and dark days are making workouts challenging, focus on finding ways to be active indoors.
“This might be the perfect opportunity to dust off that treadmill or finally put your gym membership to good use,” said McGowan. Exercise videos on YouTube or other platforms can also be an accessible way to work out at home.
“Individuals who increase their activity levels during the winter [and holiday] months can avoid weight gain—and some even lose weight,” added McGowan. “This is powerful motivation to prioritize movement, even in colder months.”
