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Human-induced land use change often drives species losses, yet some species can derive benefits from particular land use changes. Thus, case studies of how specific land use changes affect population size for species of interest are essential to their conservation. In this study, wintering bar-headed geese in Caohai, in Guizhou Province in China, were fitted with satellite trackers to assess their use of different land types and the impact of land use changes occurring between 2010 and 2021. We found that bar-headed geese preferentially spent time in arable lands, grasslands, and open water; most foraging occurred in cropland (59.5%) and grasslands (26.4%), while resting occurred in open water (68.3%) and in grasslands (43.5%). The population of wintering bar-headed geese in Caohai increased in size from 1366 to 2803 between 2010 and 2021. A concomitant decrease in cropland area (10.7%) and increase in open water (5.52%) and grasslands (48.45%) positively affected population growth. The use of abandoned croplands reduced human disturbance of goose foraging, while larger water and grassland areas provided more foraging and resting opportunities for bar-headed geese. Our study reveals a positive impact of recent land use changes on waterbird populations and provides a case study for managing human–wildlife relationships and protecting waterbirds and other wildlife.