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3 Tips to Avoid Winter (and ISO) Weight Gain

When the weather turns colder the waist line tends to expand at rapid speed! The excuses start rolling in, it’s too dark, too cold, and you just want to eat something that will warm your bones and your soul. 

But let’s not reverse all that hard work we put in over Summer and just let ourselves go. It may be a little more challenging in the cold, but with a few good tips and different perspective, you can enjoy a healthy, active Winter without the weight gain. 



  1. Be aware of your food associations. Food associations are foods that we associate with a particular event. For example, the movies and popcorn. In the cooler months this tends to be heightened with associations like rain and hot chocolates, and cold nights on the couch with a family sized block of chocolate. Start to be aware of your own personal food associations and begin to make healthier swaps, like herbal tea instead of hot chocolate.

  2. Exercise 4-5 times a week: Regular exercise has been shown to boost mood and immunity. It gets you out of the house, it's a great way to socialise and best of all it’s the quickest way to get warm!

  3. Make your comfort foods nourishing. Comfort foods are more often than not foods that are not so healthy (like burgers, take out). I know the allure of a carbohydrate rich meal at the end of a long cold and miserable day, but understanding what your body is asking for and finding the foods to nourish that want will reduce cravings and prevent weight gain.  Why not try this healthy burger recipe, or this delicious banana bread.

Create foods like slow cooked dishes, soups and stews with plenty of vegetables, quality protein and even some root vegetables like parsnip, beetroot and sweet potato. 


So this Winter, look at how you can make little swaps that add nutrients to your diet rather than take them away and commit to a regular exercise regime even when it’s cold raining and you’ve had a big day!


Come Summer you’ll thank yourself for it! 


In need of some accountability and support? Book a consultation here


Happy Day!


Jenna Poole

Clinical Nutritionist

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