As the temperature drops in Australia, many find themselves looking for comfort and warmth, often this can occur in the form of food. By the end of winter, many find that they are entering spring at a heavier weight. Any change to our bodies can make us question ‘why’ and can sometimes lead to a poorer body image as we learn to navigate this change in weight.
Is winter weight gain purely a case of overindulgence? Or is there truly some science behind why weight gain may occur during this period?
Here are the top 5 reasons why weight gain might occur in the winter months.
1. Dehydration
During summer, it is easier to remember to remain hydrated. What often goes under the radar is remaining hydrated in winter. Being in artificial heat and extra layers can increase sweating, and body temperature without us noticing.
Cravings for sugary and salty foods can often be mistaken for thirst. Long term excess sugar consumption can lead to insulin resistance, and unintentional weight gain. Each person’s individual requirements for fluid intake will vary but aiming for around 2 litres daily is a good place to start. The next time you feel yourself craving chocolate or sweets, take a moment to check in on your water intake.
2. Change in season
A drop in temperature in winter means people are less likely to go outside and move, or to keep up the motivation to exercise. Shorter days in winter mean that people are more time poor. Once they arrive home from work, wrangle their family and cook dinner, there is little time left for prioritising physical activity.
3. Seasonal Affective Disorder (SAD)
Following on from being outside less, and less sunlight exposure, it’s not uncommon for people to find their mood is a bit flat and motivation takes a dip in winter. This is commonly referred to as ‘winter blues’. A more severe and prolonged form of this is Seasonal Affective Disorder. An estimated 1 in 300 Australians will suffer from seasonal affective disorder. Researchers found that women were more like to suffer from seasonal affective disorder than males. Those with seasonal affective disorder may be more likely to experience a lack of energy, fatigue, weight changes and altered eating habits.
4. Hormonal Changes
More melatonin is produced in winter due to the longer nights. Melatonin is most commonly known as the hormone in the body that plays a role in sleep and in regulating our sleep cycles. Research has predicted that this may contribute to an increased feeling of fatigue through the day. It also increases our craving for sweet and salty foods. Secondly, when we have a lack of sleep, stress hormones such as cortisol increase in the body. Cortisol increases fat and carbohydrate metabolism, which increases our appetite. Cortisol also slows down the metabolism which can make weight maintenance more difficult.
5. It’s just evolution
Eating foods that are high in salt, sugar and fat scientifically makes us feel good! When we consume these foods, dopamine is released from the brain to let us know that it was a positive experience. This makes us feel good and increases the likelihood that we will partake in this behaviour again. Not only this, but from an evolutionary perspective, we seek out foods that ensure our survival. For our primal ancestors this means foods that are high in energy and gives us the best ‘bang for our buck’. We have an amazing body system that ensures we have enough energy to fuel our bodies through famine, and times with low food availability. The only issue is, today in Australia, we have access to all types of foods, which means it is easy to overindulge and keep the dopamine flowing.
How do we combat body image issues associated with weight gain?
It is important to acknowledge that body image issues affect people of all ages, and at all weights. It is estimated that up to 80% of Australian women were unhappy with their bodies in one or more ways. Body image concerns are not necessarily improved by being a lower weight, or in a smaller body.
Firstly, it is about reframing how we view and feel about weight gain. Our bodies do what they need, to help and protect us. Society, and diet culture tells us that weight gain is inherently ‘bad’, makes us less attractive and less worthy. We know that your weight is the least interesting thing about you.
Of course, it is okay to feel uncomfortable when our bodies unexpectedly change. How do we manage this?
Seek out that Vitamin D
- Research has shown that adequate levels of vitamin D improves mood and symptoms of depression. The best way to improve your vitamin D is via direct sunlight. Of course, we are low on sunlight in the south-eastern states of Australia especially. So, step outside when you can for a walk and grab a friend for a walking coffee date! The social interaction, paired with vitamin D, and an enjoyable activity will have your mood lifted in no time.
Choose a mood boosting meal
- Aim to increase consumption of foods that are good for our mental health. This means including a variety of wholegrains (brown rice, wholemeal pasta, multigrain bread), fruits and vegetables, and healthy fats (avocado, salmon, extra virgin olive oil, nuts, and seeds).
Move your body in a way that you enjoy
- Regardless of whether it is a high intensity team sport, or a slow-paced solo activity, moving your body can improve your body image. Physical activity can increase your mood, reduce cholesterol, and blood sugar levels, regardless of the impact it may have on your weight.
Weight fluctuation through the year is normal, and nothing to be concerned about. It can be influenced by hormones, diet, hydration, and health status. Having a lifestyle that includes all foods, and daily movement will nurture improved physical and mental health to last through all the seasons of the year. If you feel like this article brought up some uncomfortable feelings, please reach out to the below supports, or if you would like to work on your relationship with food book an appointment with me here.
