Winter is the season to celebrate. In December, you may have enjoyed hot chocolate, fresh baked goods, and candy canes. You may have enjoyed late-night hors d’oeuvres and bottles bubbly on New Year’s Eve. As the temperature drops, you’ll likely spend more time on the couch, and you may regret not signing up for a gym membership on January 1.

According to the New England Journal of Medicine research, winter weight gain is real. However, your expanding waistline may not be the only thing happening. Many factors can cause weight fluctuations, such as genetics, behaviour, and appetite signals. It’s nothing to be worried about,” states Ted Kyle, a Pittsburgh pharmacist and health advocate.

The medical director at Novo Nordisk Plainsboro in New Jersey, said weight factors would change over time. He says you may experience less sleep in your thirties or more stress during your forties and fifties. These factors can impact how you gain or lose weight.

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Your weight is more susceptible to fluctuations because you are a female. “Menstrual cycles, pregnancy, and weight fluctuations can cause weight fluctuations,” says  a nutritionist from Mamaroneck.

Kyle says that if weight gain is a concern, it’s worth speaking with a healthcare provider who understands human physiology and how it affects body weight. “Especially board-certified obese medicine physicians have the credentials that prove this. You can begin to understand your body and how you can healthily manage weight gain once you have done this.

If it is any consolation, he says that “balancing against these factors is the possibility winter can activate something called Brown Fat to burn more Energy.” This notion is supported by research.

If you still believe that the winter holidays may be to blame for your extra weight, here are the possible causes and what to do about it.

The Holiday Season was a time to indulge a little too much you feel guilty for eating all the sugar cookies you could and drinking all the eggnog you drank in December? Kyle says that while we all understand the pressure to eat during winter holidays, winter weight gain varies greatly from one person to the next. According to the NEJM, most people gain only one pound in September-March. Kyle says that this is a lot less than most people think. But winter weight gain over a lifetime can add up if one pound is added each year.”

Solution

You can lose winter weight by taking the same steps that help you to maintain your weight. “Research has found that the weight gain can be combated by weight-maintenance-related behavior, like self-weighing and enrolling in weight-monitoring programs.”

Consider giving it a try if your workplace has WW (formerly called Weight Watchers) or a corporate Wellness program. In a study published in June 2019 in Nutrition and Health, state government employees enrolled in a 10-week weight-gain-prevention program lost about four pounds. The program involved self-monitoring, weigh-ins, and a team challenge.

Do you prefer to work for yourself? You can find workout and healthy-eating friends in your local area by joining groups such as Meetup. If you are self-monitoring, make sure you weigh yourself at the same hour of the day. You can also sign up for your weight loss challenge via HealthyWage.

Your Winter Hormonal Changes Have Caused Your Hunger Cues To Go Haywire

“As we age it can be harder and more difficult to lose weight and many people end up gaining weight,”a Los Angeles-based healthy eating expert. According to research, middle-aged adults gain approximately 1 to 2 pounds per year. This is according to the U.S. Department of Health and Human Services Agency of Healthcare Research and Quality. She says that this can be due to normal hormonal changes in the ageing process, such as drops of estrogen for women and lower testosterone for men. “As we age, our metabolism slows down, leading to weight gain.”

Weight gain can be caused by hormones other than age. According to Bannan, Research shows that the levels of Melatonin (the hormone responsible for our sleep-wake cycle and increased appetite) are up to 80 per cent in winter. She adds that disrupted sleep can increase appetite and a greater chance of weight gain.

Solution

You may not be able to manage your weight gain if you suspect hormonal changes are to blame. says that a person’s body mass index can be used to determine if they are obese. says obesity can hurt many aspects of one’s health, including physical and emotional well-being. It is also linked to over 50 other conditions. A comprehensive care approach, including healthy eating, increased exercise, and consultations with your doctor regarding weight and health, is recommended.

Are you trying to have a better sleep? To track your sleep and establish a baseline, you can use your Fitbit. Make any necessary adjustments, such as installing blackout curtains, white noise machines, or fans, to make your environment more comfortable. If you are still having trouble sleeping, you might need to consult a sleep specialist.

Holiday Stress Can Contribute to Winter Weight Gain

We’ve all been there. It can be stressful when you have to return to work in January. Bannan says that high levels of stress and a lack of sleep can increase stress hormones, namely cortisol and adrenaline. These hormones are believed to increase your body’s visceral (aka stomach) fat.

Are you stressed about your job? You may feel like the forces are against you about weight. A study that found women are more likely to gain weight when they have demanding jobs was published in December 2022 in the International Archives of Occupational and Environmental Health.

Solution

Bannan says that a stress management routine such as yoga, meditation, and prioritizing sleep by turning down electronics and aiming to get seven to nine hours of shuteye each night can help.

You can try Insight Timer or Headspace for $12.99 per month. They are both free and available on Google Play and the App Store.

Yoga classes and group meditation are also helpful. You can also find local group classes using the Mindbody app, available for free on both the App Store and Google Play.

Do you need more help? You can find an instructor to come to you via a website like a Thumbtack or an app like Pr (free on the App Shop and Google Play).

Your Activity Level hit rock bottom — and stayed there

You may be used to watching Hallmark movies at the fire for months, but you might have become less active than usual. Smolarz says that winter is colder, which means people are less active and burn fewer calories. According to a Gallup and Healthways survey, December is the slowest month for frequent exercise. Winter may see a drop in physical activity and planned exercise. “People who live in colder climates are less likely to bike or walk,” sports nutritionist. Walking outside during your lunch break may be more difficult or less attractive.

Solution

Smolarz says that physical activity can be a key part of your winter routine. You can still be active, even in the cold, by using your creativity and finding activities within your home, such as stairs, weights, or yoga.

Are you not feeling self-motivated enough? You can stream workouts to your home using an app like On Demand. It offers everything from HIIT and yoga via various streaming and mobile apps. Burn is a 28-minute exercise program that costs $3.99 per month. Active games such as Ringgit Adventure on the Nintendo Switch and BOXVR on the PlayStation 4 can be purchased. It’s a great way to pass the time, get sweaty and have fun.

Proper footwear is essential to avoid making it feel not easy to walk. Comfortable dress shoes and sneakers are essential for exercise and commuting. SoleBliss is a UK-based shoe brand recently launched in the United States. They are made from memory foam and feature a stretch panel to accommodate bunions.

You gave up on your New Year’s Resolutions

Was healthy eating one of your resolutions? Mid-January might forget these intentions. says that while people may have the best intentions of following through on New Year’s resolutions, they did not buy healthy groceries. The study was published in PloS One in December 2014. It found that holiday purchases of less healthy foods were unchanged, despite sales of healthier foods increasing by 29 per cent.  “The key takeaway and possible cause of winter weight gain was that sales for less-healthy food remained at holiday levels in January on a dollar per dollar comparison.” “Once higher-calorie foods were added to people’s diets, they stayed there.”

It could be that you are eating more than you are putting on the extra weight. Asche says that people may be decreasing their intake of fresh vegetables in winter. According to the survey conducted by Gallup and Healthways, Americans consume fewer vegetables and fruits in winter.

Solution

The first step in buying healthy food is to get it in your grocery basket. Online shopping can help you to make better eating decisions. A December 2022 study in Public Health Nutrition found that online grocery shopping can increase health and decrease impulse buying. FreshDirect is available in the northeast. Amazon Fresh can be found in selected locations across the country. Instacart allows you to order groceries at local stores.