Overweight and obesity. Why do we gain weight in winter?

Sub-zero temperatures, maybe even snow outside, are standard during the fall and winter months. Unfortunately, it's not only easier to freeze, but also to gain EXTRA KILOGRAMS.
This doesn't suit you, so you're wondering what to eat to avoid gaining weight?
In your dreams, you eat whatever you want, avoid excessive sweating and strenuous workouts, yet your flawless figure is still stunning. In real life, however, you can't cheat the laws of physics, or more precisely, the excess energy produced during meals has to go somewhere. If you don't use it through exercise, it will be stored in your "beloved body" – in your sides, belly, or butt – for the so-called bad times!

So we ask and answer: Why do we gain weight faster as the colder season arrives? And how can we lose weight?

Happy hormones – why am I gaining weight?

The most important hormones that determine weight change are serotonin and melatonin. In autumn and winter, when days become shorter, the weather becomes cloudy, and cooler, serotonin levels drop. The cold, and consequently, reduced physical activity and reduced sunlight, cause your body to alter the secretion of hormones and neurotransmitters crucial to your well-being.
One symptom of a decreased secretion of the happiness hormone, serotonin, is a lower mood and increased appetite. Therefore, you crave snacks, especially sweets, which, when eaten in excess, lead to energy surpluses. While a temporary increase in appetite won't lead to significant weight gain in someone whose body weight is within the normal range, in those already struggling with excess weight, they can quickly cross the line between overweight and obesity.

The second hormone, melatonin, has a similar effect on the body's functions in autumn and winter. Its production is directly related to the amount of sunlight and skin exposure to sunlight. Melatonin levels also fluctuate throughout the day – they increase as it gets dark and decrease in the morning. The amount of melatonin in the body also influences our appetite. If it's high, you feel hungry and crave something between meals.

Vitamin D and weight gain

Few people know that vitamin D levels contribute to the accumulation of body fat. There is a growing body of research on the link between vitamin D and excess body weight. Previous studies have indicated that obese individuals are vitamin D deficient. A recent study conducted in Italy also indicates that individuals with insufficient vitamin D levels are at risk of obesity and related health complications, such as type 2 diabetes.

Why can't I lose weight?

Maintaining a healthy weight with reduced physical activity is always difficult. While in spring and summer you enjoy life and are full of energy, in winter the view outside discourages us from outdoor activity. Instead of walking, you choose the car or public transport, you don't feel like exercising, and you spend long evenings on the couch with a book or in front of the TV. Calories not burned through exercise turn into fat, and that's how you gain extra weight.

Weight loss and the psyche

The fall and winter months are considered the most prone to seasonal depression. It's a time when you may feel low, tired, and sad. And this is completely natural! This can also increase your appetite. You've probably heard the phrase "eating your sorrows." Our appetites are primarily focused on sweets and carbohydrates. As you can see, many factors contribute to weight gain in winter. However, it all depends on your approach. You have control over what you eat, how much time you spend outdoors, and whether you're physically active.

Here are some tips to help you avoid winter weight gain:

1. Analyze your menu and think about why you reach for another portion of your favorite dish or snack.
2. Choose healthy alternatives to fattening snacks. A diet rich in natural vitamins, minerals, and natural antioxidants not only improves the body's functioning but also improves well-being and increases the secretion of neurotransmitters responsible for a good mood.
3. If necessary, force yourself to exercise. A daily walk, regardless of the weather, improves the body's immunity, oxygenates it, and influences the secretion of happiness hormones, making it a great way to combat the snacking blues of autumn and winter.
4. If you notice a tendency to emotionally overeat or waste your free time with food, consult a specialist. Currently, combined dietary and psychological treatment is increasingly used in the treatment of overweight and obesity.