Making healthy eating easy, even when it’s cold, is entirely possible, especially if you listen to dietitian advice.
The craving for calorie-dense food in cold weather is not a myth, and yes, weight gain in winter is a real challenge. The combination of festive gatherings, the temptation of delicious food (hello, cheesy pasta!), and less time spent outdoors can quickly add up.
But here’s the good news: you don’t have to give up your favorite foods to avoid weight gain in winter. Woman’s World spoke with registered dietitians about why we crave certain foods in the colder months and their favorite strategies—from portion control to simple food swaps—to help you navigate all of this without gaining unwanted pounds.
Why Weight Gain Happens in Winter
Researchers say that weight gain during the winter months is linked to overeating during the holiday season and less frequent weighing during this time.
And these are not the only reasons why weight fluctuations can occur in cold weather. There are quite a few factors that contribute to the weight gain that typically happens from fall to winter, says Shelly Balls, a dietitian. These include decreased physical activity as we tend to spend more time indoors and holidays like Christmas, New Year’s, and Valentine’s Day that promote excessive calorie consumption.
And perhaps more eating out during travel and family/friend gatherings during the holidays, not to mention emotional eating that can accompany this time of year. All these factors combined can make weight control challenging from fall to winter.
Dietitian-Backed Ways to Enjoy Your Favorite Foods Without Gaining Weight
While the craving for favorite foods may intensify during this time of year, it shouldn’t derail your healthy eating plan, and you also don’t have to deprive yourself of it. Here are three ways to enjoy your favorite dishes in the colder months without triggering weight gain in winter:
Watch Your Portion Size
When your favorite winter dish appears on your plate, there may be a temptation to quickly eat it. But it’s incredibly easy to overdo it when you dive straight into a calorie-dense dish. So change the size of your plate.
"Use a smaller diameter plate to consume smaller portions accordingly," says Balls.
It’s also wise: ditch the bag. Pre-portion snacks like chips, crackers, and sweets into small bowls to control portion sizes, says Balls. Avoid eating straight from the bag, as we tend to eat more than a serving at a time.
Slow Down
Eating hastily goes against your weight loss goals. Take the time to truly enjoy your food.
Your gut may take 15 to 20 minutes to send a signal to your brain that you’re full, and sometimes we’re already finishing eating by that time, says Balls. By slowing down your eating pace, you can give your body time to send that signal before you overeat. Practice putting your spoon or fork down between bites and focus on chewing until you reach a consistency similar to applesauce. These practices also help gut health.
Just You, Your Plate, and Your Dish
Avoid eating with distractions such as scrolling through your phone, watching TV, or working on your computer, says Balls. You may notice that you start to feel full faster, or you simply enjoy your food more because you are present. If you’ve ever eaten a bowl of popcorn or a bag of chips while watching a movie, you might know what I’m talking about. These distractions can reduce our awareness of the foods we consume and increase our intake, leading to weight gain.
