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Winter Health Tips: How to Stay On Track and Avoid Winter Weight Gain

Updated: 5 days ago

Practical strategies to prevent winter weight gain, stay active and enjoy healthy winter meals without sacrificing health, joy or comfort.


We all know the feeling. The temperature drops and, suddenly, the gym feels miles away while the couch looks increasingly inviting. You trade salads for heavy stews and swap evening walks for Netflix marathons. Before you know it, your clothes feel a little more snug.


If you're worried about winter weight gain, you're certainly not alone. Many people notice a shift in their body composition during the colder months. But does winter have to equal weight gain? Absolutely not.



This post will explore why our bodies change in the cold, how to handle cravings for comfort food and practical ways to keep your winter movement up. Let’s dive into how you can stay healthy, happy, and energized all season long.


Is It Normal to Gain Weight in the Winter?


The short answer is yes, it's fairly common. But understanding why it happens is the first step to minimizing it.


When clients ask, "Why do I gain weight in the winter?" the answer usually involves a mix of biology, lifestyle behaviors and psychology. Historically, humans needed to store extra fat to survive scarce food supplies during freezing winters. While we now have heated homes and supermarkets, that biological impulse to "stock up" remains.


Furthermore, the lack of sunlight plays a massive role. Gray, cloudy days can disrupt your circadian rhythm and lower your serotonin levels. This drop in serotonin can contribute to the winter blues.



When serotonin's low, your body craves carbohydrates because carbs give you a temporary serotonin boost. This emotional, physiological, environmental and biological loop makes winter blues and weight gain frequent companions.


The Role of "Winter Weight"


Cold weather triggers cravings for warmth and comfort. Traditional winter comfort food like creamy soups, casseroles and rich desserts can be high in calories and low in nutrients — but you don’t have to give up comfort food altogether.


Smart winter meals and Lean & Green™ recipes can satisfy your cravings while keeping you on track.



Smart Winter Meal Ideas


Instead of denying yourself warm food, focus on winter meal ideas that are high in nutrient density, quality and volume, and lower in calories.


  • Healthy Soups: Warm up with nourishing soups full of vegetables and lean protein, like this comforting chicken & shrimp gumbo — perfect for cozy winter meals.

  • Protein-Packed Chili: Make a turkey chili. It’s warm, filling, healthy and the protein keeps you satiated.

  • Lean & Green recipes: Focus on lean proteins and non-starchy vegetables to stay full, energized and support your winter weight loss goals. Download the (free) OPTAVIA app for over 260+ healthy meals, including vegetarian options and more.

  • Herbal Teas: Sometimes, we aren't hungry; we just want to be warm. A cup of unsweetened cinnamon or peppermint tea, or even a glass of warm water, can curb a craving without adding calories.


Maintaining Winter Movement


One of the biggest culprits for the dreaded seasonal slide is a lack of activity. Winter movement is tough. Who wants to go for a run when it is 30 degrees outside? However, maintaining your activity level supports winter weight loss or maintenance goals.


You don't need to train for a marathon, but you do need to keep your metabolism firing.


Fun Winter Exercise Ideas


If the gym isn't appealing, try mixing it up:


  • Home Workouts: You don’t need equipment. YouTube is full of free yoga, HIIT and dance cardio classes. You can sweat in your living room without braving the cold.

  • Mall Walking: If you need to get out of the house but hate the cold, head to a large indoor shopping center. Walk brisk laps before the stores open.

  • Snow Sports: Embrace the season! Snowshoeing, snow tubing or even sledding with the kids can help burn the calories.

  • Short Bursts: If a 45-minute workout feels daunting, break it up. Do 10 minutes of movement three to four times a day. It all adds up.


To learn more about why consistent movement is essential for metabolic health, check out insights from Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health.



How to Avoid Winter Weight Gain: A Strategic Plan


Avoiding the extra pounds requires intention. You can't just hope for the best; you need a strategy. Here are four actionable steps to keep you on track.


1. Monitor Your Vitamin D


With fewer daylight hours in winter, vitamin D levels often plummet in winter. Low vitamin D is linked to fatigue, poor mood and winter blues.


Before taking a supplement, check in with your healthcare provider — they can test your vitamin D levels and recommend the right approach for you.


When possible, aim for 10–15 minutes of natural sunlight, and consider using a light or sun therapy lamp to help offset reduced sun exposure during the colder months.


Supporting healthy vitamin D levels can help improve energy and mood — making it easier to cook nourishing meals, stay active and maintain healthy habits all winter long.



2. Stay Hydrated


We often forget to drink water when it isn't hot outside. Dehydration can masquerade as hunger. Before you reach for a snack, drink a glass of water or unsweetened herbal tea.




3. Manage Your Sleep


Dark mornings make it hard to wake up, and dark evenings make us want to sleep early. However, erratic sleep schedules can mess with your hunger hormones. Aim for 7–8 hours of consistent quality sleep to keep your appetite in check.


4. Practice Mindful Indulgence


The holiday season is part of winter, and treats are inevitable. The goal of winter weight loss or maintenance isn't to be miserable. If you want a snack, have one. Enjoy it. But don't eat five snacks just because they're sitting on the counter.


Staying mindful and adding movement — like a short walk or stretch — can help regulate appetite, reduce stress and keep winter habits balanced.


Beating the Winter Blues Without Food


If you find yourself eating because you feel sad, lonely or bored, you need non-food coping mechanisms. Seasonal mood fluctuations are real and challenging.


  • Light Therapy: Invest in a sun lamp. Sitting in front of one, per manufacturer's guidance, in the morning can help improve mood.

  • Socialize: We tend to isolate in winter. Make a point to see, contact or stay in touch with friends, even if it's just for a coffee. Social connection boosts serotonin. Social connection also supports metabolic health and longevity, as highlighted in our latest “Health by Design: Spain” docuseries episode filmed in Galicia, Spain.

  • New Hobbies: Keep your hands and mind busy. Knitting, painting or reading can distract you from mindless snacking.


The Power of Support: Why OPTAVIA Backs You Up


Staying on track during winter is much easier when you’re surrounded by support, encouragement and guidance.


With OPTAVIA, you’re never alone. Our comprehensive metabolic health program offers unparalleled 1:1 coaching and an entire community dedicated to your success. Your personal coach is there to celebrate wins, help troubleshoot challenges and keep you motivated every step of the way.


Clients working with a coach aren't just getting advice — they're improving their health outcomes. In fact, with a coach, you can lose up to 10x more weight and 17x more fat than trying it on your own.*



You don't have to face winter weight challenges alone. With OPTAVIA's science-backed nutrition, healthy habit creation, personal coach and a community that understands your battle, you can turn this season into a breakthrough for your health and well-being.


Take the first step towards real change — connect with a coach today and discover how powerful support can be on your journey to better health.




*Those on the Optimal Weight 5&1 Plan with support of an OPTAVIA Coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own."

*Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312.


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