As the year comes to an end, the arrival of cold weather and early darkness often changes people’s eating habits. Less physical activity, more time spent at home, and the treats associated with Christmas preparations start testing self-discipline as early as November. Weight gain often begins almost unnoticed – a hot chocolate here, an extra cookie there – and by the time the holidays arrive, many find themselves entering the new year with a few extra kilograms.
Why do we gain weight more easily in the winter? As winter approaches, the body instinctively begins to store energy. Due to the cold, we move less, consume more carbohydrate-rich “warming” foods, and more frequently give in to the temptation of snacking. Mood changes and reduced sunlight can also lower serotonin levels, which many try to compensate for with sweet treats. This easily disrupts the energy balance, and within a few weeks, a weight gain of 2–3 kilograms can occur.
Practical tips for eating
Healthy eating is not about restrictions but about a series of conscious choices. As early as November, it is worth paying attention to consuming smaller portions and including fresh vegetables or salad in every meal, which fill you up without overloading the body. Try to gradually reduce sugary drinks and sweets: for example, replace hot chocolate with a spiced ginger tea, and swap sugary desserts for fruit-based treats.
A balanced diet also includes adequate protein and fiber intake, which support metabolism and provide a lasting feeling of fullness. Skipping breakfast does not help with weight loss; on the contrary, it can lead to excessive hunger and snacking later in the day.
Preparing for a healthy holiday season
The end-of-year season is not just about the kitchen, mindful holiday preparation is also about health. It is worth planning your shopping in advance so that your table features more high-quality ingredients and fewer unnecessary snacks. Exercise should not be skipped at this time either: a short evening walk or a weekend hike helps maintain metabolic balance and also revitalizes the mind.
If you feel more fatigued lately, notice a slowdown in your metabolism, or a change in appetite, it is worth getting a laboratory test to ensure everything is fine with your body. At the HR-Pharma laboratory in Szeged, tests that can help uncover potential metabolic or hormonal imbalances are quickly and conveniently available without a referral.
Frequently Asked Questions
Is it possible to lose weight during the holiday season, or is it better to focus on maintaining your current weight?
During the end-of-year period, weight loss may not be a realistic goal. Instead, the focus should be on maintaining a healthy balance. Eating mindfully, keeping portions in check, and staying active are already great achievements if they help prevent weight gain. Maintaining a stable metabolism and adequate vitamin levels is far more important than following a drastic diet.
What should you do if you feel constantly hungry on colder days?
Cold weather does increase the body’s energy needs, but not necessarily the number of calories. It is advisable to eat foods rich in fiber and protein, which provide a lasting feeling of fullness, such as oatmeal, legumes, fish, eggs, or avocado. Regular fluid intake also helps, as thirst is often mistaken for hunger.
Which laboratory tests are recommended if sudden weight gain or fatigue occurs?
If you experience rapid weight gain or feel more fatigued than usual, it is worth requesting metabolic and hormone tests. At HR-Pharma blood collection points, for example, thyroid function (TSH, T3, T4), blood sugar and insulin levels, and lipid profile (cholesterol, triglycerides) can be measured to help identify any underlying metabolic disorders.