Moving to a new country is an exciting adventure – new culture, new friends, new foods. But many expats find an unwelcome surprise after a few months: their clothes feel a bit tighter. Surveys suggest that around 20% of expats gain weight after relocating – twice the number who report losing it. But why does this happen so frequently? The answer lies in the many subtle lifestyle changes that come with starting over somewhere new – changes in diet, daily habits, portion sizes, social life, stress levels, and even the price of food. All of these can nudge you, quietly but steadily, toward weight gain. Nonetheless, with a bit of awareness and a few smart strategies, it’s possible to enjoy your new home without packing on extra pounds.
A Constant “Foodie” Vacation: How Social Eating Adds Up
One of the biggest culprits behind expat weight gain is the shift in eating habits. When you arrive in a new country, every meal can feel like an adventure. It’s natural to want to try every dish, visit every local restaurant, and say yes to every dinner invitation or expat meetup. Food becomes central to exploring, socializing, and adjusting.
But this constant indulgence adds up. Whether it’s nightly tapas in Spain, oversized burgers in the U.S., or wine-fuelled dinners in France, the combination of richer meals and more frequent dining out means you’re probably consuming more calories than you would cooking at home.
There’s also the emotional layer. Food becomes a source of comfort when you’re far from home, especially during moments of culture shock or loneliness. Many expats find themselves reaching for familiar snacks or indulging in emotional eating – not out of hunger, but as a way to soothe themselves.
Here are a few ways to enjoy local food without overdoing it:
- Cook at home a few nights a week to stay balanced.
- Try lighter options when dining out (grilled dishes, vegetables, less oil).
- Alternate social plans so not every meetup involves food or drinks.
- Be mindful of emotional eating – pause to ask if you’re hungry or just seeking comfort.
Aisle After Aisle: New Foods, Constant Temptation
Another factor is sheer food availability. Moving abroad often means a flood of new snacks, sweets, and packaged foods you haven’t seen before – and the temptation to try them all. Expat life can feel like a long-term holiday, and with every trip to the supermarket offering exotic pastries, unfamiliar candies, or jumbo-sized versions of everyday items, it’s easy to fall into a pattern of frequent sampling.
You may also find yourself eating more processed foods than you did back home. Sometimes that’s because it’s harder to find your usual healthy staples. Other times, it’s just easier or more fun to grab something new off the shelf.
There’s also the pressure of “food FOMO” – the fear that your time abroad is limited, so you need to taste everything now. That mindset can lead to daily treats instead of occasional indulgences.
To stay balanced, try weaving local fresh ingredients into your daily meals. Many expat destinations have excellent produce, whether it’s Mediterranean vegetables in Spain or farmers’ markets in Canada. Cooking with local ingredients gives you a healthy way to experience your new culture.
You don’t have to skip the treats entirely – just buy them in small quantities. Avoid stocking your pantry with jumbo packs of snacks just because they’re available. That way, you can satisfy your curiosity without overdoing it.
Supersized Portions: “Would You Like Large With That?”
If you’ve moved to North America, one of the most noticeable changes may be portion sizes. Meals at restaurants – and even the size of packaged foods – tend to be significantly larger than what many expats are used to.
When more food is put in front of you, you’re likely to eat more – whether you’re hungry or not. It’s human nature. And when bigger servings become your new normal, it’s easy to consume hundreds of extra calories per day without even realizing it.
It’s not just restaurants. Single-serving snacks and drinks in places like the U.S. can contain far more than their European counterparts. That daily soda, extra slice of pizza, or large takeaway meal can quickly lead to steady weight gain.
What helps is awareness. In restaurants, don’t hesitate to order smaller portions, share dishes, or take leftovers home – a common practice in many countries. At home, check food labels and use smaller plates if you find your portions creeping up. For a handy visual reference, the British Nutrition Foundation’s portion guide is a great tool.
Cheap and Cheerful – Until It Adds Up
For many expats, food and drink are more affordable than in their home countries. That can be a pleasant surprise – but also a sneaky contributor to weight gain.
A move from London to rural Spain, or from Sydney to the American Midwest, might come with dramatically cheaper groceries, restaurant meals, and alcohol. And when indulgences cost less, it’s easy to have them more often – a glass of wine every evening, snacks on hand all the time, or regular meals out “because it’s so cheap.”
The psychology of value also comes into play. Why order the small when the large is only a bit more? Why skip dessert when the set menu includes it for free? This mindset can lead to routinely over-eating just because it feels economical.
To avoid the trap, try setting a personal budget for treats or restaurant meals. Remind yourself that just because you can afford to indulge more doesn’t mean your body won’t notice the extra calories. Look for affordable local markets or co-ops where you can get healthy ingredients at a good price – often much better than supermarkets.
The Fitness Drop-Off: When Daily Movement Disappears
Exercise habits are often the first casualty of an international move. You might have had a solid routine at home – walking to work, hitting the gym, going to fitness classes – but that rhythm can vanish when everything around you changes.
You may find yourself in a car-oriented city where walking isn’t convenient. Your new job might involve longer hours, or you might spend the first few months focused entirely on settling in – sorting paperwork, finding housing, learning the language. And then there’s the emotional side: stress, culture shock, and loneliness can all drain your motivation to move your body.
The result? A sharp drop in physical activity just as your calorie intake is rising. It’s a perfect recipe for slow, steady weight gain – often without you even noticing.
The key is to establish an activity routine early, even if it looks different from what you’re used to. If there’s a gym nearby, join it. If not, start walking for errands or exploring your city on foot. Join a local sports club or fitness class – it’s a great way to make friends too.
Even small changes help. Take the stairs. Stretch in the morning. Aim for the CDC’s recommended 150 minutes of moderate activity per week, broken into manageable chunks. And look for local customs that encourage movement – like Spain’s evening paseo or Canada’s outdoor sports. When physical activity becomes part of your daily life, staying healthy feels much more natural.
So How Much Weight Gain Is “Normal”?
It varies, of course. Some expats lose weight thanks to healthier local diets or more walking. But for many, a small gain – a few kilos in the first year – is typical. The problem is when it creeps up slowly over time. Long-term studies show that expats and immigrants often start out leaner than locals but gradually adopt the habits (and body weight averages) of their new country.
That’s not inevitable, though. With some conscious effort, it’s entirely possible to maintain your weight – or even improve your overall health – while living abroad.
| Group | Time Abroad | Typical Weight Change | Key Factors |
|---|---|---|---|
| International Students | 3–6 months | +1 to 4 kg (2–9 lbs); some lose | Dietary shifts, stress, irregular meals, more/less walking |
| Working Professionals | 1–5 years | Gradual gain of 3–7 kg (6–15 lbs) | Sedentary jobs, richer diets, more eating out, less activity |
| Long-Term Expats | 5–15 years | BMI rises toward host-country norm | Lifestyle assimilation, portion sizes, long-term habits |
| Retirees | Multi-year | Small gain (~2–5 kg), or weight loss | Healthier lifestyle goals, more time for activity |
Making It Work: A Balanced Approach to Expat Life
The good news is that staying healthy as an expat doesn’t mean giving up the fun stuff. You can still explore new cuisines, enjoy social gatherings, and indulge in treats. The goal is balance – knowing when to indulge, and when to reel things back in.
Here’s how to build that balance into your new routine:
- Cook at home: Use local produce and lighter versions of traditional dishes.
- Watch portions: Share meals at restaurants or pack up leftovers for later.
- Stay active: Walk, cycle, or try local fitness classes or sports.
- Limit processed snacks: Don’t fill your pantry with novelty items just because they’re new.
- Track your habits: Notice trends early by checking how your clothes fit or keeping a casual journal.
- Manage stress without food: Call home, write, meditate, or move your body instead of reaching for snacks.
- Embrace healthy local customs: Whether it’s daily walking in Europe or hiking in Canada, get involved.
Enjoy Your New Life (Without the Extra Baggage)
Packing on a few pounds when you move abroad is a common story – but it doesn’t have to be your story. Understanding the reasons behind expat weight gain – richer diets, bigger portions, cheaper treats, less movement, and emotional eating – empowers you to make better choices. You can still revel in the joys of international living while keeping your health intact. Many expats find that once the initial chaos settles, they can establish new routines and even build healthier habits than they had back home. Here’s to a healthy, happy expat life – bon appétit and buena salud!