Winter weight gain

Winter weight gain is a well-documented issue around the world. There are several factors contributing to this, including the end of year holidays in the Northern Hemisphere.

Winter weight gain due to holidays

Studies have found people gain up anywhere from 0.41 to 0.88kg on average during the end of year holidays (Christmas, New Year, Thanksgiving in North America, etc.), which in the Northern Hemisphere occur in winter (1). This makes sense due to many factors that cluster around the holidays such as energy-dense meals and desserts, numerous social gatherings which involve food, increased alcohol intake, and a decrease in physical activity.

Winter weight gain due to climate

On the other hand, cold temperatures lead to the consumption of rich, hearty meals and beverages such as casseroles, stews, curries and hot chocolate. In addition, many people tend to be less physically active in the colder months. Cold temperatures can cause the body to burn more energy in order to stay warm, however we override this mechanism by living in temperature-controlled environments.

Winter weight gain independent of holidays

What happens when we separate the festive period from winter? A study conducted in Adelaide (South Australia) measured the weight fluctuation of participants during a whole year. The participants gained the most weight during the end of year holidays, followed by Easter. They also gained some weight in winter (although less than during the holidays) and lost some weight in between those 3 periods of time. Overall, the net weight gained was 282 grams on average (2), which does not sound like much but can become significant over time.

In addition, the same Australian study divided the results based on whether participants lost, maintained, or gained weight during the year. Those who gained weight gained the most (924 grams on average) during winter (2). The other important takeaway is that while weight fluctuates over time, not everyone ends up with a net weight gain year after year.

Overall, the Adelaide study showed that both holidays and winter can lead to weight gain. It is logical to expect the effect would be more pronounced in parts of the Northern Hemisphere with cold winters.

Strategies to mitigate winter weight gain

Physical activity

Maintain physical activity levels throughout the year, including exercise and non-exercise movement (e.g. walking, gardening, etc.).

If you participate in summer sports, find a second sport you can take up during winter.

Comfort food

When the temperature drops, we crave rich foods. This is fine if we are burning the energy via physical activity and/or exposure to the cold. However, as previously discussed, many people are more sedentary and have the means to stay warm during winter. You do not need to deprive yourself of hearty soups, pastas, curries, stews and casseroles, just be mindful of how much energy they are contributing vs how much you actually require.

Some strategies to minimise excess energy from comfort foods include:

• Reduce how often you consume them (e.g. once a week instead of every day)
• Reduce the portion size, add lean protein and non-starchy vegetables for satiety
• If you have some cooking skills, you can tweak your favourite comfort food recipes to make them less energy dense without having to sacrifice portion size nor flavour. For example, you can trim off excess fat in meat, reduce the amount of cream or cheese in dishes or use reduced-fat varieties.
• Don’t overindulge in high energy beverages, including some hot chocolates, syrup-containing coffees, alcohol, etc.

Energy restriction

A study tested the 5:2 diet (low energy intake in 2 days of the week) and found it to be an effective strategy to lose weight over a 52-day period from mid-November to early January (3).

References

1. Abdulan IM, Popescu G, Maștaleru A, Oancea A, Costache AD, Cojocaru D-C, et al. Winter Holidays and Their Impact on Eating Behavior-A Systematic Review. Nutrients. 2023 Sep;15(19).
2. Maher C, Ferguson T, Curtis R, Brown W, Dumuid D, Fraysse F, et al. Weekly, Seasonal, and Festive Period Weight Gain Among Australian Adults. JAMA Netw Open [Internet]. 2023 Jul 27;6(7):e2326038–e2326038. Available from: https://doi.org/10.1001/jamanetworkopen.2023.26038
3. Hirsh SP, Pons M, Joyal S V, Swick AG. Avoiding holiday seasonal weight gain with nutrient-supported intermittent energy restriction: a pilot study. J Nutr Sci. 2019;8:e11.

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