Winter Weight Gain
Learn how to stop piling on the pounds with advice from Ellie Clifford, NHS weight expert and freelance dietician.
Many of us spend the summer trying to shed the pounds, only to undo all this hard work during autumn and winter. There are various reasons why many find weight control more difficult at this time of year, but just being more aware of our food and activity habits can help to prevent winter weight gain.
With less sunlight, some people are known to suffer from Seasonal Affective Disorder (SAD), which affects motivation, energy levels, sleep patterns and mood. All of these directly affect our efforts to control weight. A healthy balanced diet, along with regular activity and relaxation techniques can help these winter blues, and your GP can also offer extra support.
The shorter days and poor weather affect our motivation to keep active, as well as posing physical barriers. If you usually exercise outside, then the darker nights will mean that a change of routine will be needed. Why not use this as an opportunity to try a different activity, such as a new exercise or dance class, swimming or a weekend country walk wrapped up warm. Despite the cold outside you will soon warm up if you go for a brisk walk at a moderate pace that will also help you to burn the calories.
Research shows that the weight gain over the winter, especially throughout the festive season, is actually less than we think. The average weight gain is just 1lb, however evidence also shows us that this weight gain tends to accumulate year after year, leading to weight gain as we advance in age. It is also true that people who already struggle to control their weight are more likely to gain weight over the winter.
The good news is that curbing winter weight gain is achievable by considering a few simple factors. The first of these is selfmonitoring. By checking your weight weekly and keeping a daily food diary, you will be less likely to lapse into unhealthy habits. Just recording your food intake alone will help you to make the healthier choice more of the time. Challenge yourself to keep a food diary for a week and see how it affects your food choices.
As winter draws in we may find ourselves turning to comforting foods that are often high calorie. Your favourite milky, syrupy drink from a coffee shop could set you back several hundred calories, which could even be equivalent to a meal. For example a large hot chocolate can contain 300 to 500 calories. However, comfort foods can be both nutritious and delicious, why not experiment with making your own soups or use a slow-cooker to make a warming meal ready for when you get in from the cold.
By including a variety of seasonal vegetables, beans and pulses, you’ll also help to meet your ‘5 a day’, whilst enjoying a filling and comforting meal. By being more aware of your food choices and finding new activities for the winter months, you can prevent that year on year seasonal weight gain. As the festive party season approaches, you CAN enjoy looking forward to feeling and looking great!
