Weight gain in winter is a common complaint of many people. It seems that every winter we add a few pounds, and in the summer we don't lose them anymore. Some of them are always around, making us a little bit heavier every year. Those extra pounds seem so hard to lose! For what reason is this happening and what else is there to do?
There are many factors that contribute. First, it seems likely that we have a genetic predisposition to store more fat as winter approaches. Many animals do this and it was vital for our ancestors to survive. Extra layers of fat on the body protect us from the cold and can then be used as fuel in late winter and early spring when food reserves are historically low. To aid in this process, we probably tend to eat more in the fall, when there is plenty of food available after harvest. We can now unconsciously choose foods that contain a lot of fat.
Weight gain can also affect by hormone levels. Interactions with hormones and other chemicals in the brain can lead to variations in hunger and cravings. Certain neurotransmitters can also affect the way we eat. Overweight people often have low levels of these neurotransmitters and the consequences can include excessive appetite, depression, and sleep disturbances. At the same time, the lack of daylight due to shorter days during late fall and winter can lead to seasonal affective disorder or winter depression. One of the fastest ways to boost energy levels and emotions is to eat carbohydrate-rich foods, including sweet treats, chips, and cereals that give us a quick blood sugar 'fix'. So people who feel low in winter tend to overeat or eat the wrong foods, leading to weight gain, more depression, and a vicious cycle that is difficult to break.
So in general, there are many reasons why we tend to eat more carbohydrate foods like cookies, cakes, and chocolate in the winter, and of course, most of these foods are high in fat as well. The best way to deal with this is to replace other foods that are mostly carbohydrates so we can get what our bodies want but that are low in fat and high in fiber. This means potatoes, whole grain bread without butter, whole grain rice, cereals, and fresh whole grain fruit.
It is also important to exercise more. Often our physical activity levels decrease in the winter and we tend to stay at home and rest. It's natural when it's cold outside. But we are not cavemen! Our houses have heating and we can be sure that there will be enough food in the shops in February. We don't have to store fat like they did. Sign up at a gym or buy an exercise bike for the study room. Turn those carbs into energy now instead of keeping them on the hip until spring. In this way, weight gain in winter can be easily avoided.