Wintertime not only brings colder temps, but for many people, a slew of unfortunate physical and mental changes. To name a few: dry skin, low mood, decreased libido, and even weight gain. While it’s easy to point a finger at the holidays, indulging in your grandmother’s famous apple pie (and all other manner of seasonal treats) isn’t the only culprit behind winter weight gain. Other factors can have a surprising impact on the number that tends to creep up on the scale this time of year. Here are five reasons why you may currently be at risk for packing on some extra pounds.
- ABOUT OUR EXPERTS: Jennifer Nicole Bianchini, M.S., R.D.N., is a holistic lifestyle nutritionist. Melissa Mitri, M.S., R.D.N., is a registered dietitian specializing in weight loss.
1. Your Sun Exposure Has Taken a Nosedive
Depending on where you live, the coming of winter may mean a serious shortening of daylight. According to holistic lifestyle nutritionist Jennifer Nicole Bianchini, M.S., R.D.N., lack of sunlight can be a hidden factor in weight gain. “During the winter, people typically spend less time outside, leading to lower activity levels. The lack of sunlight can also decrease vitamin D levels, affecting metabolism,” she says.
Less sun exposure can do a number on your mood, too, which can have a ripple effect on weight. “Decreased sunlight can impact our mood by lowering serotonin production, which may lead to blood sugar imbalances and cravings for sugary or carb-heavy foods,” Bianchini explains. “Seasonal Affective Disorder (SAD) is also common during winter, often causing low energy, feelings of sadness, and emotional eating, all of which can contribute to weight gain.”
Read More: Prone to SAD? 6 Ways To Prepare For Winter
One helpful move here: Spend as much time as is feasible outdoors when the sun shows its face. Or, if you can swing it financially, try investing in a light therapy device. (There’s significant evidence that in-home lights effectively treat SAD.) You can also support metabolic health by supplementing with vitamin D.
2. You’re Stressed Out
Believe it or not, your mental state can contribute to weight gain. Not only can stress trigger physiological changes in the body that can lead to overeating, but “when we’re stressed, the sympathetic nervous system kicks into gear, releasing stress hormones like cortisol,” says Bianchini. “This hormone raises blood sugar levels, promotes fat storage (particularly around the belly), and disrupts sleep and energy levels.”
With wintertime typically being a season filled with big exams, family gatherings, and fewer vacations, stress may be likely. Try tempering the discomfort by building some extra self-care into your wintertime agenda. Reserve a few evenings to be at home with no plans during busy spells and remember that it’s OK to say no to certain commitments when your tank needs refilling. You might also add supplements like magnesium glycinate and herbs like ashwagandha and holy basil to your supplement routine to help your mind and body better maintain balance.
3. You’re Over-Sleeping
Research indicates that most people get more sleep during the wintertime. (Cold mornings and later sunrises definitely make it harder to get out of bed.) For weight management, more sleep is usually a good thing, since a lack of adequate rest is associated with a higher risk of overweight and obesity. However, there’s a limit to how much sleep is helpful for weight.
“While getting at least seven hours of sleep a night is recommended for a healthy weight, getting too much may actually backfire,” says weight-loss dietitian Melissa Mitri, M.S., R.D.N. In fact, studies have linked excessive sleep (10 or more hours a day) with a higher body mass index (BMI). “This correlation makes sense, as sleeping too much reduces your opportunities to be active and can leave you feeling down or groggy,” Mitri says.
If you sleep more than nine to 10 hours a night and still feel tired, Mitri recommends checking in with your doctor. Underlying conditions like depression or low thyroid could be at the root of your extended slumbers—and could be further contributing to weight gain.
4. You’re Moving Less
We humans may just have our own version of the animal ritual of hibernation. When days get shorter and colder, physical activity (particularly outdoors) feels a whole lot less appealing. In fact, nearly 60 percent of U.S. adults say they’re less active during the winter months.
It’s not just scheduled workouts that wind down this time of year. You may find you’re generally more sedentary as you engage in winter pastimes like family games. Understandably, this slow-down of activity can drive weight gain.
Even if you don’t have a gym membership, you can take your exercise routine indoors. Fire up a YouTube workout, find a mall or indoor track where you can power walk, or take a seasonal class through your local parks and rec department.
5. Your Food Choices Are All Over The Place
While food choices aren’t the only reason for seasonal weight gain, they’re still a major factor. Hot winter foods like hearty stews, creamy lattes, and cheesy pastas—all of which we naturally gravitate toward when it’s cold—typically aren’t low-calorie.
Read More: 8 Holiday Foods, Ranked in Order of Nutritional Value
Throughout the season, do your best to focus at-home meals around nutritious whole foods like fruits, veggies, whole grains, lean proteins, and quality dairy products. Health experts suggest that upping your protein intake, in particular, can keep you feeling satiated—as can ensuring you drink plenty of water throughout the day and whenever you’re sipping on cocktails or hot cocoa.