How to stay on track with winter weight loss
As the weather starts to get colder, let’s face it—it does become harder to stick to a weight loss programme. We bunker down, exercise less, drink more, and seek comfort in food. Gone are the days when we’re excited by summer salads, evening walks, and the motivation of getting into those togs! With shorter days and colder nights, the temptation of high-calorie foods, more forgiving clothes, fewer social functions, and more nights on the couch can all contribute to derailing our weight loss journey... but it doesn't have to!
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Why we tend to gain weight in winter
Studies show that people may gain between 0.5–2.5 kg over winter. Here’s why:
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We move less: darker days, rain, and wind can make it harder to exercise.
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We crave comfort foods: we seek a mood boost from high-calorie meals.
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Mood drops: reduced sunlight and less social contact can impact serotonin levels, increasing emotional eating.
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Hormones: especially for women over 30, hormonal shifts can affect weight and energy levels more dramatically in winter.
But don’t panic. With the right preparation, winter can still be a great time to lose weight.
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Ways to stay on track this winter.
With the right strategies, winter can still be a great time to lose weight. Here’s how to keep your motivation up and your weight down.
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1. Resist the comfort eating trap
As the temperature drops, it’s natural to crave comforting foods—but what feels good in the moment can often leave you feeling sluggish and regretful. Calorie-rich meals like creamy pasta or apple crumble might bring back cosy childhood memories, but they’re often packed with empty calories. While carbohydrates temporarily boost serotonin—the brain’s feel-good chemical—they’re also responsible for that familiar crash once the high fades.
Instead of reaching for those quick, empty fixes, choose food that is low in calories but rich in flavour. Avoid refined carbs like white bread, pasta and sugary snacks. Instead, nourish your body with lean proteins, winter vegetables, and vibrant herbs and spices. A flavour-packed vegetable tagine can be just as comforting as a bowl of mac and cheese—without the calorie overload or crash.
Also, look for comfort beyond food. Create a list of non-food ways to soothe yourself: a hot bath, wrapping up in a cosy blanket, lighting a candle, or going for a crisp walk among the autumn leaves. Make time each day to do something comforting that doesn’t involve eating—especially when those cravings hit.
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2. Make the most of seasonal vegetables
While winter can make fresh produce harder to find—and often more expensive—it’s also the perfect season to discover new flavours and nourishing recipes. Winter brings its own selection of delicious, nutrient-rich vegetables that can keep your meals exciting and healthy.
Don’t overlook frozen vegetables—they’re available year-round, are budget-friendly, and ideal for soups, stews, and stir-fries. While freezing can slightly reduce flavour, a sprinkle of herbs and spices can quickly bring them to life.
Try to limit starchy options like potatoes and kumara (which are higher in calories), and instead fill your plate with winter greens such as kale, broccoli, cauliflower, and brussel sprouts.
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3. Enjoy hearty soups
There’s nothing like a warm bowl of soup to comfort you on a chilly day—and the best part is, it can be incredibly low in calories. Not only does soup make a satisfying meal on its own, but studies show that starting your meal with a low-calorie soup can reduce your overall calorie intake by up to 20%.
Preparing a large batch and freezing portions makes soup a fantastic go-to option for busy nights when you're tempted to order takeaway. It's quick, nourishing, and budget-friendly.
Stick to broth or vegetable based soups instead of creamy ones, which are much higher in calories. Think roasted pumpkin, tomato, or cauliflower—packed with flavour and goodness. Add a kick with herbs and spices like garlic, cumin, or chilli to keep things interesting. A bowl of homemade tomato soup, for example, comes in at around 200 calories.
Don’t forget to explore our HealthFx Tomato and Pumpkin Soups—delicious, warming Formulated Meal Replacements that are perfect for those colder days when you want something hearty but healthy. You can also add our Essentials nutritional powder to your own homemade soups for a nutrient boost.
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4. Keep moving—even when it’s cold
When temperatures drop and days get shorter, it’s tempting to swap your workout for the couch. But staying active is one of the most effective ways to support your weight loss goals—it not only burns calories but also boosts your metabolism and lifts your mood.
The good news is you don’t need to brave the cold or hit the gym to keep moving. There are plenty of indoor options like YouTube workouts, skipping, stair sprints, or hallway lunges. Or load up your favourite playlist and turn cleaning into a calorie-burning session—an hour of moderate housework can burn around 160 calories!
That said, don’t completely shy away from the outdoors. If you dress warmly, a brisk winter walk can be invigorating and refreshing. Studies have shown that walking in the cold can burn up to 34% more calories than walking in warm weather. Try finding a walking buddy—knowing someone’s waiting for you makes it that much easier to stay committed.
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5. Hot Water & Herbal Teas
As the temperature drops, you might be less inclined to drink water, but keeping up your fluid intake is essential for supporting metabolism and curbing unnecessary snacking.
A simple way to stay warm and hydrated is to swap cold water for hot water. Add a slice of lemon, some grated ginger, or a few mint leaves to boost flavour. Herbal teas are another winter winner—low in calories, warm and comforting.
Certain teas like green tea and rooibos have been linked to supporting weight loss, while chamomile, peppermint, and liquorice teas can help satisfy those afternoon cravings without reaching for a sugary snack.
We are also loving our Alleviate Prebiotic served hot. It is not only delicious but also contains gold standard fibres shown to assist weight loss and metabolism.
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6. Embrace early nights
Take advantage of winter’s shorter days by heading to bed earlier and rising with the morning light. Exposure to early sunlight helps regulate your sleep cycle, improving both mood and energy levels throughout the day. Early risers are often more productive and less stressed, and having extra time in the morning gives you the chance to prepare a healthy breakfast or squeeze in a quick workout. Plus, calling it a night earlier can help you avoid those late-night snack attacks that can sabotage your progress.
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7. Have a Plan — Not a Punishment
At HealthFx, we don’t believe in guilt or punishment around weight loss. We believe in progress, not perfection—and in making small, sustainable choices every day that help you feel energised, confident, and in control, no matter the season.
Winter can make it more challenging to stay on track but planning can help you stay the course.
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Need help staying on track?
Our team is here to support you. We know that there are times when you might get disappointed, overwhelmed, confused or need motivation or encouragement.
Start a live chat with a real person (no bots!) at the bottom of the page.
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SHOP WINTER BUNDLE
References
Yoshimura, E., Tajiri, E., Hatamoto, Y., & Tanaka, S. (2020). Changes in season affect body weight, physical activity, food intake, and sleep in female college students: A preliminary study. International Journal of Environmental Research and Public Health, 17(23), 8713.
Hirsh, S. P., Pons, M., Joyal, S. V., & Swick, A. G. (2019). Avoiding holiday seasonal weight gain with nutrient-supported intermittent energy restriction: A pilot study. Journal of Nutritional Science, 8, e11.
Bhutani, S., Wells, N., Finlayson, G., & Schoeller, D. A. (2020). Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults. International Journal of Obesity, 44(7), 1586–1595. https://doi.org/10.1038/s41366-020-0562-2
