Weight Loss In Winter: Stop Making These Mistakes

Several studies suggest that colder months influence appetite, metabolism, physical activity, and even hormones linked to hunger and mood. Reduced sunlight exposure affects vitamin D levels and circadian rhythms, while cold weather often leads to higher-calorie food choices and lower daily movement. Although the body does burn slightly more calories to maintain core temperature, this effect is usually small and easily offset by increased food intake and sedentary habits. The following mistakes are among the most common reasons people struggle to see results during colder months.

9 Winter weight loss mistakes to stop making

1. Overestimating “cold weather calorie burn”

Cold exposure can activate brown fat, which burns energy to produce heat. However, this calorie burn is modest for most people. Relying on cold-induced thermogenesis while eating more rich foods often leads to weight gain, not loss. Winter fat loss still depends primarily on calorie balance, not temperature.

2. Skipping outdoor movement completely

Many people drastically reduce walking, cycling, or outdoor exercise in winter. This drop in daily non-exercise activity (NEAT) significantly reduces total calorie expenditure. Studies highlight that even small reductions in daily movement can affect long-term weight control. Indoor workouts, stair climbing, or short post-meal walks can help compensate.

3. Using winter comfort foods as a daily habit

Traditional winter foods are often energy-dense, rich in ghee, sugar, and refined carbs. While seasonal foods like til (sesame), peanuts, and jaggery have nutritional value, portion sizes matter. Research links frequent consumption of calorie-dense foods even homemade ones with gradual winter weight gain.

4. Ignoring protein intake

Protein needs remain the same or may even increase during weight loss in winter. Low protein intake can worsen muscle loss and slow metabolism. Studies consistently show that adequate protein improves satiety, preserves lean mass, and supports fat loss, especially during calorie restriction.

5. Letting hydration slide

Cold weather reduces thirst signals, leading to mild dehydration. Research shows dehydration can increase perceived hunger and reduce fat oxidation. Many people mistake thirst for hunger, leading to unnecessary snacking. Warm water, herbal teas, and soups can help maintain hydration without excess calories.

6. Neglecting vitamin D levels

Vitamin D deficiency is widespread in India and worsens during winter due to limited sun exposure. Low vitamin D levels have been associated with increased fat mass, insulin resistance, and reduced muscle function. While vitamin D alone doesn't cause weight loss, deficiency can make metabolic health worse and slow progress.

7. Sleeping less or inconsistently

Shorter days, late-night screen use, and festive schedules often disrupt sleep in winter. Research shows poor sleep alters hunger hormones increasing ghrelin and lowering leptin, which can lead to overeating and cravings for high-calorie foods. Consistent sleep is a silent but powerful fat-loss tool.

8. Cutting calories too aggressively

Many people respond to winter weight gain fears by drastically cutting food intake. Studies show severe calorie restriction can slow resting metabolic rate and increase fatigue, making it harder to stay active. Sustainable, moderate calorie deficits work better, especially in colder months.

9. Assuming winter weight gain is “normal” and unavoidable

While seasonal weight fluctuations are common, repeated winter weight gain followed by summer crash dieting is linked to metabolic stress. Weight cycling may worsen insulin sensitivity and increase fat regain over time. Awareness and small adjustments are more effective than resignation.

The key is not extreme dieting or unrealistic workout plans, but consistency: balanced meals, adequate protein, regular movement, hydration, and sleep.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Brown Adipose Tissue and Energy Metabolism, National Institutes of Health (NIH), 2014

Seasonal Changes in Physical Activity and Weight Gain, National Center for Biotechnology Information (NCBI), 2016

Dietary Protein and Weight Management, National Institutes of Health (NIH), 2015

Hydration Status and Energy Intake, National Center for Biotechnology Information (NCBI), 2013

Vitamin D Deficiency and Metabolic Health, All India Institute of Medical Sciences (AIIMS), 2019

Sleep Duration and Obesity Risk, Centers for Disease Control and Prevention (CDC), 2020

Calorie Restriction and Metabolic Adaptation, National Institutes of Health (NIH), 2016

Resistance Training and Body Composition, American College of Sports Medicine (ACSM), 2018

Seasonal Weight Variation in Adults, National Center for Biotechnology Information (NCBI), 2017

Weight Cycling and Metabolic Risk, National Institutes of Health (NIH), 2014