Why is it harder to lose weight in winter?

How does winter impact weight?

Winter provides the perfect environment for weight gain to thrive with short days, limited sunlight, and cold temperatures. So if you experience weight gain during this period, it’s good to know that you won’t be alone – in fact, it’s completely normal. But it’s not just the conditions that mean weight gain is more prevalent, it’s our bodies too. 

Our hormones change in the winter, with research showing that melatonin, a hormone that’s active in our sleep-wake cycle and appetite, can be higher during winter. While it doesn’t directly cause weight gain, it can cause irregular sleeping patterns and higher anxiety levels, which can be triggers for some people. 

Is it harder to lose weight in winter?

Yes, but it’s also easier to lose weight in winter too – just hear us out. The weather does make it harder for us. The worse it is, the easier it is for us to reduce the amount of physical activity we do. One study found that people do an average of eight minutes less a day during colder months. 

Another revealed we also reduce how often we do other activities that keep us moving in winter, such as active travelling, slow walking, and housework, while time spent sitting or sleeping increased. All of this plays out to a background where our diet is constantly under attack from all of the festivities. 

But if you know what to do, it can be a great time to lose weight. People who take part in regular exercise can burn more calories than normal. Our body fat can play a key role too. Most of it is known as white fat, which stores energy, but if there’s too much, it can lead to being overweight. 

What causes winter weight gain?

• Shorter days – There is less sunlight in winter, reducing the amount of physical activity we do and our vitamin D intake, which reduces the breakdown of fats and triggers fat storage. It also impacts the release of serotonin, the hormone affecting our mood, which means we often seek it elsewhere, such as in foods like carbohydrates. 

• Comfort foods – Our natural reaction to colder, shorter days, as well as the temptations of the holiday season, is to reach out for foods high in calories, sugars, and fats. 

• Hormone changes – An increase in melatonin can impact our sleep and stress levels, leading to an increased appetite. The stress and lack of sleep can also increase hormones like cortisol, known as the ‘stress hormone’, ghrelin, which increases appetite, and leptin, a hormone that signals fullness. 

What can I do to avoid winter weight gain?

• Plan ahead – Winter can be challenging for weight loss. If you plan ahead and make healthier versions of your favourite dishes, control portion sizes and be aware of your calorie intake, you can enjoy your treats in moderation. 

• Avoid alcohol and sugary drinks – By reducing your alcohol and sugary drinks consumption, you can reduce your calorie intake and make it easier to stick to healthier choices. 

• Measure portions – Overeating is so easy, but by measuring out portions for foods like cereals, pasta, or rice, you can manage it easier. It also helps you be aware of what you’ve eaten and when. 

• Eat meals at the table – Studies have shown that eating in front of the television increases the likelihood of eating more during that meal in comparison to eating at the table, and of taking in more calories afterwards. 

• Make small, consistent changes – By being aware of what you eat, when you eat, and how much physical activity or exposure to sunlight you have, you can make small changes that are easier to maintain through winter. 

• Add movement to indoor activities –  You don’t have to go outside to increase your physical activity, it can be as simple as spending less time sat down or in bed.   

• Stay hydrated – You might feel less thirsty during colder months, but you should still aim to have the recommended daily water intake of 8 glasses of water to keep your body hydrated. 

• Get outside – If the weather allows, increased exposure to sunlight and vitamin D intake by being outside can boost both your physical and mental health. 

How Pharmacy2U can help you reach your weight loss goals

Sometimes, you may need a little help on your weight loss journey – and we’re here if you do. 

We have a range of over-the-counter weight management and nutrition products in our Health & Wellness shop. Choose from top brands like Optimum Nutrition, SlimFast, and Ensure. 

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Or you can visit our Online Doctor service. You can get convenient and confidential support with clinically-proven weight loss programmes that can help you lose up to 22.5% of your body weight. This service is only suitable for adults with a BMI of 30+, or a BMI of 27+ who live with a weight related health condition.  

Depending on which course of treatment you are on, you may begin to see an improvement in your BMI after 12 weeks, but the longer-term benefits may take anywhere between 56 to 72 weeks. However, individual results may vary. 

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