Research shows almost half of Australian adults gain weight in winter, but can we blame it on biology?
It's tempting to assume our bodies need more calories to keep us warm, but accredited nutritionist Lucinda Hancock, CEO of Nutrition Australia Vic Division, says most winter weight gain actually comes down to boredom not biological requirements.
"The dark evenings and cold weather mean we’re less likely to be out and about, and can spend more time indoors," Hancock told Coach.
"If we’re spending a lot of time indoors with not much to do, we tend to eat more out of boredom than genuine hunger."
Reduced sunlight and more indoors time can make many of us feel a bit apathetic and prone to reaching for comfort foods. In extreme cases, people can be diagnosed with Seasonal Affective Disorder (SAD), a seasonal depression characterised by excessive sleepiness and strong carbohydrate cravings.
Some theories suggest our bodies are programmed to store more fat in autumn to get us through the "winter famine" that our caveman ancestors endured. But thanks to our modern food supply that's no longer a concern, so many of us need to be conscious about what we're eating and how we're moving.
Five ways to maintain your clothing size this winter
Forget defaulting to baggy jumpers and thick winter coats to hide your winter waistline. If you want to sail into spring like it ain't no thing, try these expert tips:
1. Stock your fridge
If you want to avoid high salt, fat and kilojoule take-away then you need plenty of healthy stores to turn to when a craving strikes.
"Try to prepare most of your meals and snacks yourself," Hancock says. "Keep your fridge and pantry well-stocked with fruit, veg, grains, legumes, lean meats and dairy so you’ll always have the next meal at your fingertips."
2. Ban takeaway
Ninety percent of Australians say they eat more takeaway foods in winter to make them feel warmer and happier.
"When it comes to takeaways and fast foods, extra kilojoules can creep in easily," says Charlene Grosse, Dietitian's Association of Australia spokesperson. "There are so many options available, many packed full of kilojoules, and large portions being offered at bargain prices,"
3. Pretend it's hot
Cold blustery weather may be the opposite of #fitspo but in winter it's a case of living up to Nike's "just do it" motto in order to keep up your fitness and get enough vitamin D.
While northern Australians tend to get enough vitamin D through winter, in southern states where UV exposure is lower, it's recommended you spend three hours across the week exposing your skin to midday sun to ensure you get enough vitamin D, which is important for bone and muscle development and warding off osteoporosis and weight gain.
"It appears that lack of vitamin D reduces fat breakdown and triggers fat storage — so calories you consume are stored in adipose [fat] cells rather than being used for energy," says Dr Stephanie Dillon, senior lecturer in Nutrition at the University of Central Lancashire. "Numerous studies show low levels of vitamin D in the overweight and obese."
4. Commit to fitness
If you keep skipping your workouts in favour of couch time, then Vix Erber from Bondi Vixen says you ought to get a personal trainer.
"Exercising in winter is really a matter of getting into a consistent routine," she told Coach. "A personal trainer's role is not only to give you an awesome workout, but they ensure their clients turn up," she says.
Schedule your workouts for night-time and Hancock says you'll be better distracted from comfort foods. "The more time you spend doing an activity, the less time you'll spend doing nothing where you could eat out of boredom instead of genuine hunger," she says.
5. Look on the bright side
Before you moan too much about the nippy weather, remember that Australian winters are relatively mild.
"It's not like we live in Antarctica!" Erber says. "We don't really have to worry about snow, we just have to worry about rainy weather and cold and we have appropriate activewear."
And spare a thought for those in the US and Europe who not only have gloomy days and comfort food to contend with, but Christmas and New Year in the middle of their winter, further increasing their risk of winter weight gain.
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