Winter Weight-Loss Tips: How to Stay Healthy and Avoid Weight Gain

Key Points:

• Weight gain during winter is common due to holiday indulgences, comfort foods, and reduced physical activity. Even a small gain can disrupt weight management goals.
• Maintaining a routine with balanced meals, regular physical activity, adequate hydration, and sufficient sleep can prevent winter weight gain.
• Focus on sustainable strategies like logging food and exercise, increasing protein and vegetable intake, staying hydrated, and making time for regular indoor or outdoor physical activity.

Is it true that people gain 5 pounds of weight over the winter holidays? The good news? For most people, no. The not-so-good news? Weight gain can still happen, but newer research indicates it’s typically closer to a pound or less on average. 

While this might not sound like much, even small weight gains can add up over time if not addressed. So, what can you do to avoid winter weight gain — and maybe even lose some weight during the colder months?

Why winter weight loss can be hard

For many people, the holiday season (which seems to start with Halloween!) can derail even the best intentions. Holiday treats, alcohol, parties, and stress make it challenging to maintain a healthy routine for eating, physical activity, and sleep.

Traditional winter comfort foods — like hot chocolate, creamy soups, casseroles, and freshly baked bread — are tempting and difficult to resist. Let’s face it: a cup of yogurt doesn’t quite compare to brownies straight out of the oven.

Exercise routines may also fall by the wayside. Walking in the cold and dark, or continuing outdoor activities like hiking or swimming, can seem unappealing or impractical in winter.

When healthy habits take a backseat, it can create a snowball effect (no pun intended). Overindulgence, stress, and fatigue can sidetrack your plans, leading to feelings of guilt or failure. These emotions can make it even harder to get back on track, creating a cycle that feels tough to break.

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Tips for staying (and getting back) on track

Luckily, there are steps you can take to recover from holiday overindulgences and couch hibernation. The best part? It doesn’t require fad diets, starving yourself, or grueling gym sessions. Instead, focus on small, manageable changes that are more sustainable — and more likely to help you succeed in losing weight and keeping it off!

Come up with a plan. 

Whether it’s returning to your pre-holiday or pre-winter routine, making gradual changes to your eating habits, joining a structured weight-loss program, or working with a registered dietitian (RD/RDN), having a clear plan can make it easier to get started and stay on track.

Consider logging your food and exercise. 

It may not be the most exciting task, but research consistently shows that people who track their food and activity are more likely to lose weight and maintain that loss. 

Why? Logging helps you identify “trouble” areas, like mindless snacking during TV time or skipping workouts when it’s cold. Additionally, if you’re managing diabetes, tracking can provide valuable insights into how your eating and activity habits affect your blood glucose (sugar) levels.

Drink water. 

Unless you are on a fluid restriction, staying hydrated is essential for your overall health. Drinking water helps regulate your body temperature, lubricate your joints, and may even help you feel fuller, which can support weight management. 

During the winter, many people drink less water because they don’t feel as thirsty as they do in warmer weather. Remember, water is a much better choice than sugary or high-carb beverages, which can add unnecessary calories.

Learn more about the best beverages for diabetes: Best Beverages for Staying Hydrated.

Boost your vegetable intake. 

Make a point to include a vegetable with every meal. Vegetables at breakfast? Absolutely! They’re great in omelets and frittatas, blended into smoothies, or even as a topping for toast. 

For other meals and snacks, look for creative ways to add veggies — toss them into soups, stews, or casseroles, or enjoy them raw as an easy snack. Keep a stash of cut-up vegetables in the fridge, ready to grab and pair with a drizzle of salad dressing or a healthy dip for extra flavor.

Read more about incorporating veggies into your meal plan: Five Ways to Cook Healthy, Tasty Vegetables.

Fit protein into each meal. 

Research shows that a higher protein intake can support weight loss and help manage blood sugars. Protein boosts metabolism and increases feelings of fullness, which can help you eat less overall. However, too much protein can lead to excess calories, so aim for balance. Good protein sources include chicken, turkey, seafood, eggs, tofu, Greek yogurt, nuts, nut butters, and beans.

Snack smartly. 

Not everyone needs to snack, and snacking isn’t required for weight loss. But if you enjoy snacking, make it intentional. Space snacks at least an hour or two away from meals, and choose options that combine a small amount of healthy carbs (like fresh fruit or whole grains) with some protein. 

Examples include apple slices with nut butter, vegetables with hummus, a boiled egg with berries, or Greek yogurt with a handful of nuts or seeds. Be mindful of avoiding mindless snacking while watching TV or scrolling the internet.

Carve out time for physical activity. 

Yes, the weather might be cold, snowy, rainy, or windy, but don’t let that stop you from staying active. Have a plan B for when outdoor activities aren’t an option. This could include taking classes at a local fitness center, swimming laps at an indoor pool, using home equipment like a treadmill or stationary bike, or exploring free exercise videos on YouTube.

Alternatively, embrace the elements with cold-weather gear for activities like walking, cross-country skiing, or skating. Another great option? Try walking at your local mall to stay warm and active indoors.

Rethink your sleep. 

Too little — or even too much — sleep can negatively impact your health. According to Johns Hopkins Medicine, inadequate or excessive sleep increases the risk of obesity, heart disease, type 2 diabetes, depression, and headaches. Most adults need between 7 and 9 hours of sleep each day.

If your sleep habits need a reset, establish a consistent routine by choosing set times to go to bed and wake up, even on weekends or days off. For more tips, visit the Sleep Foundation: How to Reset Your Sleep Routine. 

If you’re having issues with sleep or not feeling rested, talk to your healthcare provider — they may suggest a sleep study to check for conditions like sleep apnea or restless legs syndrome.

Be kind to yourself. 

Losing weight and managing diabetes can be challenging, and life often gets in the way. Don’t expect perfection — that’s not realistic, and being too hard on yourself for occasional slips won’t help. If you get off track, acknowledge it, and focus on getting back on course with your next meal or the next day. Remember to seek support when you need it, whether from friends, family, your healthcare team, or a support group.

Your winter wellness game plan

Winter weight loss may seem challenging, but with a few manageable changes and a proactive mindset, you can navigate the season without compromising your goals. Remember, it’s not about perfection but about progress. Focus on creating habits that support your health and well-being. 

Want to learn more about diabetes and weight loss? Read “Seven Ways to Lose Weight.”