The winter months can be rough. Actually, between the cold weather, lack of sunlight, and holiday stress, it's no wonder many people struggle with their mood and their weight this time of year. If you feel like you want to hibernate all winter, you might have seasonal affective disorder, also called SAD.
SAD is basically just depression that happens during particular seasons. Most folks get it in the fall and winter months when there's less sunlight. The symptoms look a lot like other types of depression:
Feeling sad or down
Losing interest in activities you normally enjoy
Fatigue and low energy
Difficulty concentrating
Changes in sleep and appetite
That last one - appetite changes - is why SAD can really mess with your weight.
When you have SAD, your body naturally craves carbs and just wants to curl up under a blanket with some cookies or a bowl of pasta. At the same time, the fatigue means you exercise less and end up less active in these dreary months. It's basically a recipe for packing on the winter pounds!
But there are also chemical changes that promote weight gain with SAD. The lack of sunlight means your brain produces less serotonin, which can stimulate appetite. Your body also churns out more melatonin, the sleep hormone, which disrupts metabolism regulation. This combination causes cravings to spike and metabolism to slow down, so you end up eating more and burning less.
Here are some tips and tricks for managing SAD and avoiding those extra winter pounds:
Absorb more sunlight. Get outside on sunny winter days, even if just for a 30 minute walk. Try sitting near a window or getting a light therapy box to mimic sunlight indoors. This boosts mood and serotonin production.
Consider supplements. Talk to your doctor about supplementing with Vitamin D or omega 3s, which may ease symptoms. Probiotics may also help balance gut health and metabolism.
Eat balanced meals. Focus on plenty of lean protein, high-fiber carbs like whole grains, and healthy fats at meals. These provide steady energy and keep blood sugar stable. Also, limit sugary treats.
Set a workout routine. Make exercise non-negotiable by putting it on your calendar. Even when you don't feel like it, get moving for at least 30 minutes to counter the sluggish winter metabolism.
Try indoor activities. When it's too cold or depressing outdoors, switch to indoor workouts like streaming exercise videos, walking the mall, or using gym equipment. This beats skipping exercise altogether.
Journal thoughtfully. Writing about your mood, cravings, energy, and goals each day makes you more mindful of behaviors that lead to weight gain. You can then course correct.
Get enough sleep. Don't skimp on sleep, which is essential for mood regulation and metabolism balance. Make winding down before bedtime and aiming for 7-9 hours nightly part of your self-care routine.
The holiday season from Thanksgiving through New Year's poses even more challenges when you're battling seasonal depression. There's more unhealthy food, disrupted routines with travel and parties, and additional money worries and family stress. This can deepen feelings of sadness, anxiety, and fatigue.
To keep seasonal affective disorder (SAD) and holiday pressures from derailing your weight loss efforts, employ these helpful strategies:
Practice mindful eating. Pay attention to hunger and fullness signals. Pause frequently during meals. Use smaller plates and utensils to discourage overeating. These tricks prevent mindless nibbling leading to weight gain.
Manage drinking. Alcohol lowers inhibitions so it’s easier to overindulge in food. It’s also high in calories with negligible nutrition. Alternate each alcoholic drink with a glass of water and aim to cap drinking at 1-2 drinks.
Prepare for parties. Have a healthy snack before attending parties so you don't arrive ravenous. Scan the spread before filling your plate and choose just your very favorite special treats. Focus on savoring social connections rather than constant snacking.
Stay active. Build exercise and movement into holiday travel and gatherings. Explore the walking trails or gym at your hotel. Suggest group activities like ice skating, sledding or family volleyball. Take walk breaks during long car rides. Every bit of activity counts.
Keep perspective. The average American only gains about one pound over the winter holidays. That’s just 3,500 extra calories total—the equivalent of one extra cookie a day. Small lapses don’t have to derail your weight loss efforts. Get right back on track.
Give back. Volunteering and helping others boosts mood and broadens social connections—perfect for combating SAD this season. Serve meals at a shelter, help build homes with Habitat for Humanity, or deliver presents to hospitalized kids.
Seek support. Don’t isolate! Attend virtual or in-person community gatherings through your church, local sports leagues, charity organizations, or town events. Or plan video calls with caring friends who uplift you. Social bonds are vital this time of year.
If seasonal affective disorder is really interfering with your quality of life and weight loss success, please reach out. The caring providers at PrimeHealthMD have helped many patients finally reclaim control of their mood, metabolism and weight. We offer personalized treatment plans and accept most major insurance plans. Contact us today to learn more and get started on the path toward feeling like your best self again!
