In this Article:
01: What is the Winter Slump? 02: Is there anything that can be done about winter slump symptoms? 03: How does winter impact our weight?04: What causes winter weight gain? 05: What can I do to boost winter weight loss?06: Can winter impact my medicated weight loss journey?07:What is the Winter Slump?
The ‘winter slump’ refers to feelings of lethargy and lack of motivation that many people feel in the winter months. In more severe cases this is known as Seasonal Affective Disorder (SAD) which is a recognised mental health condition in the UK.
Common symptoms of SAD include:
Persistent low mood
Feeling lethargic and lacking in energy
Weight gain
Sleeping for longer than normal
A loss of interest in everyday activities
Increased irritability
Feelings of despair, guilt or worthlessness
Decreased sex drive
If you feel very low, are thinking of harming yourself, or feel you can’t cope, seek urgent help. Call 999 in an emergency, or contact NHS 111 or your local urgent mental health crisis line. You can also contact your GP as soon as possible.
There are a variety of causes for winter slump as Pharmacist Duncan Reid from Pharmacy2U explains:
“As the conditions change in winter, your body reacts in different ways which contribute to feelings of lethargy and low mood. With less sunlight and shorter days your body's biological clock is disrupted which may lead to feelings of depression, while some studies suggest winter changes in daylight may affect hormones like melatonin and serotonin, which can influence sleep and mood for some people.”
Is there anything that can be done about winter slump symptoms?
While the conditions that cause winter slump and SAD are unavoidable, there are some steps you can take to help ease the symptoms such as:
Going outside and staying active: A short walk in the day can help boost your mood, while physical activity can reduce feelings of stress and anxiety.
Eating a balanced diet: Make sure to try and include a range of fruits, vegetables and healthy fats.
Limiting caffeine and alcohol intake: Both caffeine and alcohol can contribute to feelings of stress and anxiety.
Ensuring adequate sleep: Trying to maintain a regular sleep schedule can help support overall wellbeing.
Taking vitamin D supplements: The NHS recommends 10 micrograms daily during autumn and winter months.
How does winter impact our weight?
With short days, limited sunlight and colder temperatures, the winter months provide the perfect conditions for weight gain. Research also shows that melatonin, the hormone that regulates our sleep cycle, is higher during winter. This can lead to disrupted sleep and increased anxiety, which in turn may trigger weight gain for some people.
What causes winter weight gain?
Shorter days – Lower sunlight exposure in winter can reduce vitamin D levels, which some studies suggest may influence metabolism. It also impacts the release of serotonin, the hormone affecting our mood.
Comfort foods – Our natural reaction to colder, shorter days, as well as the temptations of the festive 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 is also linked to an increase in hormones like cortisol, known as the ‘stress hormone’, ghrelin, which increases appetite, and leptin, a hormone that signals fullness.
What can I do to boost winter weight loss?
While winter conditions can impact motivation, it can actually be a great time of year to lose weight. Exercising in cold weather makes you burn more calories than normal, meaning that the exercise you do take part in can be more effective for weight loss.
Below are some steps you can take to boost your winter weight loss:
Avoiding alcohol and sugary drinks: While social events and the festive season often prompt more alcohol and sugary drink consumption, monitoring and cutting down on these can make a real difference in keeping weight off.
Measuring portions and eating at the table: Measuring food before cooking is a great way of making sure you do not overeat as there will be no leftovers to snack on after you’ve finished. Studies have also shown that eating at the table instead of in front of the television decreases the likelihood of overeating.
Adding movement to your indoor activities: Spending less time lying or sitting down indoors can be an efficient way to increase your physical activity especially when the weather is poor.
Planning ahead: Planning ahead is crucial for maintaining weight loss during the winter. This can take many forms, from organising your weekly meals to include more nutritious ingredients to managing portion sizes. Being deliberate with meal planning can help prevent overeating and keep your progress on track.
Can winter impact my medicated weight loss journey?
It is thought that around 1.5 million people are currently being prescribed medication for weight loss in the UK, but can winter impact your weight loss journey?
Well, as Duncan Reid explains while it should not impact the medication itself, there are still some things to keep an eye on over winter:
“While winter weather doesn’t appear to impact how the drugs work, shorter days and lower temperatures can still affect our mood and increase cravings for unhealthy foods. To get the most out of your medicated weight loss, maintaining regular exercise, planning healthy meals, and maximising daylight exposure can help keep you on track.”
Methodology
¹We surveyed 1000 Brits using surveying platform OnePulse in October 2025
This article provides general information only and is not a substitute for medical advice. Speak to your GP, pharmacist or another healthcare professional about your own health. If you are concerned about your weight, mood, or symptoms of SAD, speak to a Doctor or pharmacist for personalised advice.