Winter brings along a sense of comfort and warmth. From cosy blankets to steaming mugs to delicious hot foods, there's so much the season has to offer. And of course, the holidays are just the cherry on top. But one of the downsides of winter is that many people become more susceptible to weight gain, for several reasons. Let’s take a detailed look at some of the causes of winter weight gain.
Reduced Physical Activity
During the winter, we experience colder temperatures and shorter daylight hours. This can limit our engagement with outdoor activities, leading to a decrease in overall physical activity and contributing to weight gain. According to the Harvard TH Chan School of Public Health, indulging in physical activity not only helps maintain a healthy weight but also reduces the risk of heart disease, diabetes, and other chronic conditions. It is recommended to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, as per the United Kingdom National Health Services (NHS).
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Increased Caloric Intake
Winter is the season of holiday celebrations and festive gatherings. It is a time when family and friends come together and indulge in high-calorie comfort foods and beverages. During this time, cold weather can also trigger cravings for warm, fatty foods, which may be higher in calories and carbohydrates, adding to your weight gain woes. At a time like this, not only is it important to practise mindful eating, but it is also crucial to watch your portion sizes. Know what kind of food choices you’re making and also limit how much you eat.
According to a study published in the journal Advances in Nutrition, eating larger portions, especially of high-calorie foods, is linked to increased overall food intake and subsequent weight gain. Despite the need for more research, current advice for managing weight emphasises the importance of moderating portion sizes.
Hormonal Changes
Hormone fluctuations can occur during the winter, particularly due to reduced daylight hours. It can disrupt the body's circadian rhythm, leading to increased production of melatonin and serotonin, which are hormones associated with sleep, mood, and appetite regulation. Such changes in the level of hormones can increase a person's desire for high-calorie foods, potentially leading to overeating and weight gain.
Insufficient Vitamin D Levels
Vitamin D deficiency is said to be more prevalent during the winter. This is because of reduced sunlight exposure during the season. Some research suggests low levels of vitamin D, also known as the sunshine vitamin, can be linked to weight gain in some people. However, the relationship between the two is complex and not fully established. Therefore, while addressing vitamin D deficiency is important for overall health, its direct impact on weight gain remains a topic of ongoing research.
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Alcohol Consumption
Due to the festive nature of winter, people may drink more alcohol as a part of social gatherings and holiday celebrations. The colder weather and longer nights may also contribute to a desire for warmth and relaxation, leading individuals to consume alcoholic beverages. However, it is important to note that alcoholic beverages are often high in calories and can also impair judgement, leading to overeating and making less healthy food choices. This can disrupt weight management.
Conclusion
To manage weight during the winter, it is crucial to prioritise a balanced diet with an emphasis on whole foods. One must indulge in portion control and practise mindful eating, especially when winter comfort foods and alcohol intake can be tempting. Additionally, one must stay active through indoor or outdoor exercises. Do not forget to hydrate adequately, as the body may confuse thirst with hunger.