Fall and winter come with perks. Even if you’re not a fan of cold weather, there’s real joy to be found in getting cozy indoors with your loved ones, maybe indulging in some comfort food in front of a roaring fire in an oversized sweater, or watching a great movie with the whole family.

What’s your favorite way to get cozy in the cooler seasons? Let me know! Reply to me.

While all that comfort eating and hunkering down is fun - no one wants to find that they don’t fit into their pants once spring and summer come around again.

Sadly, that scenario is pretty common thanks to winter weight gain - a phenomenon that feels inevitable but doesn’t have to be.

Yes, there’s a huge temptation to just hibernate inside watching netflix and enjoying hot cocoa and cookies, but if you follow our preparation guide, you don’t have to let extra pounds pile on just because you’re enjoying those holiday parties and a little extra couch time.

Want to know how to combat winter weight gain this cold season? Read on…

Scientifically speaking, winter weight gain is a recognized thing. It’s not all in your mind! A study published in 2020, found that body weight increased in winter compared to fall.

The main culprits behind your winter weight gain are as follows:

• Shorter days, longer nights = less time outdoors moving ourselves physically, more couch time.

• Cold weather makes it easier to avoid outdoor workouts.

• A lack of sunlight affects your serotonin and melatonin production, which leads to mood disruption and sleep pattern changes which increases the likelihood of choosing comfort foods and skipping exercise.

• Holiday parties complete with all sorts of tempting treats and alcohol.

Here are some proactive steps to take to nip this in the bud!

Stay Active

Start as you mean to go on! Make sure you set up a routine you can stick to, even when it’s cold outside.

You can find ways to get your heart pumping indoors, whether its a workout online, yoga, pilates, or some kind of dance routine in your living room!

If you can get outside, mix up your usual routine and go for a daily walk, run or cycle or get to a new spin or pilates class.

A great way to be sure you don’t let your exercise habit slide is to set them like appointments in your agenda.

Fuel Up with Healthy Foods

Turning to comfort foods is pretty natural, especially when it’s cold outside but there is a way to do so healthily. Try lower-calories versions of your favorite go-to comfort dishes, like mac and cheese but with pumpkin and squash instead of all that cheese.

Try balancing any indulgences with healthy choices too, always making sure your goal is to fuel your body with nutrient dense ingredients that keep you feeling full and give your body what it needs to thrive.

Look for items that have been minimally processed and contain as few ingredients as possible.

It’s better to make your own cookies and cakes at home where you can control the ingredients, rather than eat store-bought items full of additives and transfats.

Stay Hydrated

Choose water more often than not as your drink of choice. In winter months, we tend to drink less water which is a mistake. Often we confuse being thirsty with being hungry. Making sure you always have a big glass of water as soon as you wake up, and on hand throughout the day will ensure that you reduce snacking and reaching for indulgent food when you’re not even hungry.

Revamp your Sleep Routine

If it’s getting darker earlier where you are, your circadian rhythm can get thrown off and impact your sleep and your mood. Not getting enough quality sleep can be harmful to your health, plus it makes it more likely you’ll gain weight.

Get ahead of that by setting yourself up for a great night’s shut eye. Create a sleep-friendly bedroom environment by making sure it’s cool, dark, and free of electronic devices. Try to go to sleep and wake up and more or less the same time each day.

The Takeaway

The key to beating winter weight gain is so simple and totally within your control. All you have to do is plan ahead, make sure you have some of these excellent, healthy habits set-up and you can enjoy the season worry free, knowing you’ll fit into those pants come spring.

And hey, these tips are applicable all year round too by the way!