Why We Crave Comfort Food When It’s Cold Out—and How To Avoid Winter Weight Gain
Plus get pro tips that make healthy eating a breeze, even when there's a chill in the air
Cold-weather cravings are real, and yes, winter weight gain is a genuine challenge. The combination of holiday gatherings, comfort food temptations (hello, cheesy pasta!) and less time outdoors can add up quickly. But here’s the good news: You don’t have to give up the foods you love to avoid winter weight gain. We spoke with registered dietitians about why we crave certain foods during the colder months and their favorite strategies—from portion control to simple food swaps—to help you navigate it all without gaining unwanted pounds.
Why winter weight gain happens, according to science
A year-long Eating and Weight Disorders study of 248 adults in a behavioral weight-loss program found that participants gained about 2.2 pounds on average from fall to winter, but had no significant weight changes from spring to summer or summer to fall. Researchers say the participants’ weight gain in the winter months was connected to overindulging during the holiday season and not weighing themselves as often during this time.
And those aren’t the only reasons the scale might fluctuate in colder weather. “There are quite a few factors that play into the weight gain that commonly happens from fall to winter,” says Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom. “These include decreased physical activity as we tend to spend more time indoors [and] holidays like Halloween, Thanksgiving, Christmas, New Year’s and Valentine’s Day that contribute to excess calorie intake.
Woman's World Answers
“And there’s possibly more eating outside the home with travel and family/friend gatherings during the holidays, not to mention emotional eating [and craving comfort foods] that might accompany this time of the year,” Balls says. “All of these factors together can make weight management a challenge from fall through winter.”
Dietitian-backed ways to enjoy comfort foods without gaining weight
While comfort food cravings might ramp up this time of year, they don’t have to derail your healthy eating plan—and you don’t need to deprive yourself, either. Here, three ways to still enjoy your favorite foods during the colder months without triggering winter weight gain:
Keep an eye on portion size
When a beloved winter dish hits your plate, it can be tempting to dive in quickly. But it’s incredibly easy to overindulge when diving straight into calorie-dense fare. Balls’ advice? Switch up your plate size.
“Use a nine-inch plate instead of a 12-inch plate or smaller bowls to help serve appropriate portions,” says Balls. “Serve yourself a smaller portion, and if you’re still hungry after 15 minutes, serve yourself more.”
Also smart: Skip the bag. “Pre-portion snack foods like chips, crackers and sweets in a small bowl to help control portion sizes,” says Balls. “Avoid eating from the bag, as we tend to eat more than a serving at once when we do.”
Slow down
Rushing through meals works against your weight-loss goals. Carve out time to actually savor your food.
“It can take 15 to 20 minutes for your gut to get the signal to your brain saying you’re full, and sometimes we’re already done eating by then,” says Balls. “By slowing your eating pace, you can allow your body time to send that signal before you’re too full. Practice putting your spoon [or] fork down between bites and really focus on chewing until an applesauce-like consistency. These practices also help with gut health.”
Be present while eating
When was the last time you just ate without focusing on anything else? Just you, your plate and your meal or snack. If you can’t remember (don’t feel bad, we can’t either!), then it’s time for a change.
“Avoid eating with distractions such as scrolling on your phone, watching TV or working at the computer,” says Balls. “You may find you start feeling full sooner, or you may simply enjoy your food more since you’re being present. If you’ve ever eaten a bowl of popcorn or bag of chips while watching a movie, you may know what I’m talking about when I say it’s easy to get distracted. These distractions can decrease our awareness of the foods we consume and increase our intake, leading to [winter] weight gain.”
3 more simple ways to skip the scale creep this winter
It goes without saying that enjoying foods such as fresh fruits and vegetables, lean meats or plant-based protein, fiber and whole grains can help you maintain a healthy body weight year-round. But when cold temperatures roll in and you need an extra boost to avoid winter gain, consider these smart strategies:
Rethink your snacks
Snacks don’t have to be the pre-packed foods you find sitting in the grocery store with ingredients you struggle to pronounce.
“Swap snack foods like chips, crackers [and] cookies for balanced snacks,” says Balls. “A balanced snack has a source of protein and a source of dietary fiber. Examples may include an apple with a handful of mixed nuts, cottage cheese and tomatoes, a cheese stick with sugar snap peas or homemade cottage cheese dip and veggies. Snack foods are typically filled with empty calories, high in sodium, solid fats and added sugars that add up quickly. Grab a nutrient-dense snack that will actually keep you feeling full for longer on fewer calories, aiding in weight management.”
Switch up your cooking oil
When we’re trying to eat healthy, it can be easy to get caught up on the food itself and forget what you’re cooking it in—but here’s why you shouldn’t.
“While seed oils won’t kill you, most vegetable oil is not a better choice. But olive oil will give you healthy fats and increase absorption of the vegetables’ fat-soluble nutrients,” says Ashley Koff, RD, founder of The Better Nutrition Program and author of the upcoming book, Your Best Shot. That’s why she recommends sauteeing veggies in extra-virgin olive oil or steaming them instead of using canola oil, for example.
Amp up your soup routine
A warm bowl of soup on a chilly winter day can support your health goals with the right ingredients.
“Make your soups more nutrient-dense by adding more veggies into them, such as chopped spinach, kale, bok choy [or] lentils, all of which boost fiber and vitamin intake,” says Balls. “Use bone broth in place of stock to increase collagen in your soup and boost the protein content, too.”
Winter comfort is within reach
You don’t have to choose between classic winter comfort foods and your health. With these simple shifts, you can savor everything the season has to offer without having to deal with winter weight gain.
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