The Truth about Winter Weight Gain
There are many reasons why we might gain weight in the winter, but there’s only one result. We wind up greeting the spring heavier than we were the year before and more importantly energetically low or even sluggish.
In fact, the average adult gains 3 to 5 kilos over the cooler winter months, according to researchers at Johns Hopkins University. When you think about how that adds up from year to year, you can see why it’s so difficult to feel good again when beach weather comes round.
Make this winter the year you break the cycle. Consider these tips for upgrading your nutrition and staying active so you’ll be leaner and stronger all year-round.
Eating Tips to Fight Winter Weight Gain:
- Reduce portions of comfort food. Comfort foods can be hard to resist. Instead of depriving yourself completely, cut down on serving sizes so you can have a taste of your favourite dishes.
- Load up on produce. Depending on where you live, some fresh fruits and vegetables may be in short supply at your local grocery. Look for winter produce like cabbage, beets, and Brussels sprouts. Try shopping the frozen food aisle for items that freeze well, like spinach and peas.
- Party wisely. If you’re socialising, focus on conversation and connection rather than eating and drinking. Take the edge of your hunger with a healthy snack beforehand to avoid going overboard on hors d’oeuvres and desserts.
- Limit alcohol. Cocktails have undermined many diets. In addition to the empty calories they contain, they tend to weaken your willpower. Restrict yourself to one or two light drinks and always alternate with water.
- Bring snacks. Be prepared for staving off the winter hunger by storing wholesome treats in your car and desk drawers. Good choices include nuts, baby carrots, and low-sugar (preferably homemade) protein bars.
- Lighten up on coffee. Specialty coffee drinks may contain more sugar and calories than a big meal. Save them for an occasional splurge, and order the smallest size.
- Eat mindfully. When the weather gets colder, it pays to be extra mindful about the quality of your food and how many calories you’re consuming. Otherwise, you may consume large quantities of junk food without thinking.
- Recover quickly. If you do go off your diet, bounce back as soon as possible. Eat a bit less for the next day or two.
Exercise Tips to Fight Winter Weight Gain:
- Make a commitment. It’s natural to want to stay indoors when it’s cold and wet outside. Advance planning and determination will help you to go running in the morning or visit the gym after work.
- Bundle up. Layers of warm and insulated clothing can keep you more comfortable outdoors. Remember to keep your face, hands, and feet protected too.
- Share the fun. Take your mind off the low temperatures by having fun with family and friends. Go ice skating or cross country skiing. Find a workout buddy so you can motivate each other and feel more accountable to show up as planned.
- Create a home gym. There may be some days when the weather is so extreme that it makes more sense to stay indoors. You can still stick to your workout schedule if you have some simple equipment at home.
Here are 3 ways we can help
1. Group classes
Group options are a fantastic way to keep it fun and tee up your workouts with a buddy.
Peak and Off Peak options are the best way to get into the fun of the group activities.
With Off Peak you access all classes anytime after 8AM on weekdays and all day Saturday
Peak passes are for those who need to get in early in the mornings with access to all classes at any time.
If you’re over 55 or a beginner to fitness workouts, our Fit Forever pass will be a better option to work on your fitness and form.
Unsure whether you’ll be able to commit to regular weekly workouts, no problem! Start with our casual 10-class pass. Just making the time to start now will ensure that you’re in the studio for us to support you on your fitness journey.
All group options available here
If you’re not able to join us in the studio, then consider joining us online via our Action Online Workouts. They are designed to give you 30 minutes of High Intensity Interval Training (HIIT) each day structured in 10-minute sets, so that you can fit in 10, 20 or 30 minute training sessions during your busy day.
- You’ll get new videos daily released from Monday to Saturday each week.
- New workouts to challenge your body and mind
- Workout anytime from the comfort of your own home.
Best thing – no lock-in contracts. So you simply have no excuse not to start straight away!
2. Personal Training
The best way to get support is with a customised program as there is no one-size fits all programming. We can tailor a program for you to target your goals and your lifestyle requirements.
Start with a personal consultation with me.
Our personal training programs can be paired with access to group classes to support your 1:1 program. As this is an essential part of your fitness journey we offer discounted group passes for our PT clients via our All Stars Pass.
3. Join our FREE 10-day Vitality Challenge
We can help you make fitness a habit.
One day at a time.
Simply click here to start on your fitness journey
When you give your body what it needs with the right nutrition and movement you lower the risk of gaining unhealthy weight during the cooler season. Instead, give yourself more energy to enjoy the activities you love even as others are rugging up and staying in.
– Mandy x
