How To Prevent Winter Weight Gain

I’m sure you’ve heard the saying that summer bodies are made in the winter. As much as I loathe this saying, there is unfortunately some truth to it. Making good choices during these colder months definitely makes obtaining or even maintaining your “summer body” at lot easier for when the weather starts to warm up and helps to avoid those moments of panic when you realise it’s time to wear shorts again or better yet – a bikini! So I wanted to give you some of my top tips to stay on track over winter:


If you want to lose fat you MUST be in a calorie deficit. This means that you are consuming less calories than you are burning on a weekly basis. If you are constantly over-indulging on those winter comfort foods and not really exercising, you are more than likely to gain weight. I would also recommend taking it a step further and work out how much of each macronutrient you should be eating (protein, carbs and fat), in particular, protein. This is the most satiating macronutrient, helping you feel fuller for longer and preventing snacking throughout the day so its important to be getting enough of in your daily diet! Carbs will help to keep your energy high and fats will help with feeling full and hormonal health. You can calculate your macros HERE.


Now that you know how many calories you should be eating, its time to work out what types of foods to eat to reach this target. I always recommend focusing on low calorie, high volume foods. These will make you feel fuller for longer as they are often also high in fibre, and will allow you feel like you are eating a lot of food! Some of my go to foods in winter are soups (I add chicken breast or tuna to increase the protein content), zucchini noodles, cauliflower rice, warm salads and roast veggies! Stews and slow cooked meals are also a big winner! For breakfast, I love a bowl of warm protein oats or low carb protein pancakes to start my day! You DON’T need to give up your favourite winter comfort meals! You just need to be smarter with how you incorporate them into your daily diet and find ways to make lower calorie versions!


Be prepared in every sense of the word. Make sure you prepare your meals in advance. Meal preparation is the key to following a diet successfully. If your meals are ready to go you are less likely to choose something that doesn’t fit your calorie budget. You can make your meals in bulk once or twice a week or prepare them daily for the following day, whichever suits you best. Failing to plan is planning to fail!


We know that drinking enough water is important for fat loss but we don’t necessarily feel like drinking it as much in winter. One of my favourite ways to keep up by fluid intake is by drinking flavoured herbal teas! They also keep my warm and I find that they are great for sugar cravings! You could also try adding some lemon or lime or some BCAAs.


Here comes the “it’s too cold” excuse. Just because its getting colder doesn’t mean that your exercise routine should go out the window! And if you’re training indoors in the gym – this should not even be an issue! Schedule your exercise for the week and stick to it. Change your training session to the afternoon/night if you don’t want to get out of bed when it’s cold and dark. If mornings are the only time you have free to train, then make it easier for yourself by getting everything ready the night before. One of my favourite hacks is going to bed in my training clothes so all I need to do is get up, grab my pre-workout and jump in the car! Also, if you don’t have one already – get yourself a training buddy to help you stay motivated and accountable!


Tracking your progress is a huge part of staying motivated. If you don’t, how will you know if you are getting closer to your goals? Weighing and measuring yourself and taking photos is the best way to go. But keep in mind, progress isn’t just about how you look or the number of the scale. It’s about how you feel. It’s about improving your relationship with your body and food.


Write down your goals. Put them on the fridge. Tell a friend. Post them on social media. Shout them from the roof tops! Whatever you do – make sure that they are realistic and achievable in the time frame you have given yourself and revisit them often. Don’t give into temptations that don’t align with your goals and don’t let other people hold you back from achieving them. If accountability is something you really struggle with then get a coach! They can help you stay on track and make adjustments where needed to ensure you keep moving towards your goals. I still have some spots available! Click HERE for more info.

Let this be the winter that you let go of all the excuses you have made in the past and start working towards your goals!

We’ve got this fitfam!