I gain weight in the winter and end up having to lose 10 to 20 pounds each summer. How do I break this cycle?

 I gain weight in the winter and end up having to lose 10 to 20 pounds each summer. How do I break this cycle?

It's common to gain weight in winter and then lose it in spring, but it's healthier to keep a stable weight.

To break the cycle, dietitians say you should monitor your intake of sweets, alcohol, and fried foods, but don't ban them completely.

You'll lose weight more slowly but may avoid the seasonal swing.

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Dear Rachel,

How can I break the cycle of gaining weight in the winter and having to lose 10-20 pounds each summer? I find it so hard to eat well, especially when I start - I'm always so hungry and find it super challenging to control what and how much I eat. I was determined to have a coffee and banana as an afternoon snack today and instead just slammed a bagel with cream cheese. I do exercise intensely for an hour 4-5 times a week.

- Fluctuating and Flummoxed

Dear Fluctuating,

First, please know it's entirely normal and OK for your weight to fluctuate somewhat over the course of a year - a healthy weight for each of us lies within a range.

But maintaining weight is healthier and will probably be less stressful for you, experts say.

"Having a steady weight is healthier in many ways versus weight cycling, or going up and down many times over the course of adulthood," registered dietitian Georgie Fear told Insider. "Not to mention, it's exhausting to go through the cycle."

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I've been in your position many times and always used to gain weight in the fall and winter, then I would decide to lose the new pounds come the new year. That takes a lot of effort, so good for you for wanting to find a stable, consistent way of eating and exercising.

To be clear though, no one needs to lose weight for summer. All bodies can wear shorts, bikinis, and dresses, so don't let society make you feel bad about yourself.

Over-restriction leads to dramatic swings

It can seem counter-intuitive, but if you want to get off the weight roller coaster once and for all, you have to stop using drastic measures.

"Feeling like you are using control to limit how much and what you eat, plus handling a great deal of physical hunger, are two signs you're on an unsustainable path, also known as a diet," Fear said.

That exhaustion can lead some hungry dieters to fall back into old habits.

"Physically, we get tired of being hungry or cold or tired, and we go back to what made us more comfortable: the way we used to eat," Fear said. "Mentally, we also aren't going to put up with the discomfort of missing out on our favorite foods forever, or the sense of being on a leash or in jail, controlled by some authority that tells us we 'can't' do what we want."