The last few weeks have dropped in temperature which makes our bodies feel the cold. Most of us add extra layers of clothing in the winter to stay warm and others start gaining body fat, which is nature’s way of keeping our bodies warm.

The average weight gain over winter is about 500g. This does not sound like a lot of weight to gain but it’s usually not lost and therefore over many years this can steadily add to your total weight.
The most obvious reasons for body fat gain over the colder months is due to eating more and exercising less. When it is cold we tend to want to eat more food which is higher in energy than the typical summer sandwiches and salads. It is darker and colder earlier outside which makes it much harder to train and for a lot of active people their training maybe based around outdoor activities.
Solutions to avoid winter weight gain;
Stock up your cupboards – Have tins of tomatoes, beans, lentils, tuna, smoked fish, spices and stocks so that you can make some quick and tasty meals to avoid the temptation to purchase takeaways or cook ‘comfort’ food. A vegetable soup with soup mixes (lentils, split peas, beans) makes a hot and satisfying meal with good quality protein that will help reduce hunger cravings. Purchase more frozen veggies for convenience and healthy economical winter veggies to bulk up stir-fries and main meals (caulis, cabbage, broccoli, carrots, and potatoes). Avoid buying any comfort foods (chocolates, biscuits, cakes, chips) because if they are in the house they will get eaten.
Exercise daily – Avoid using the weather as an excuse not to exercise as there are many indoor activities that you can do that don’t even require equipment. Avoid putting up barriers to winter training and think outside the square. Try some fun Zumba classes, exercise DVDs or lease some cardio equipment over the winter so that you can still train. Keep a training diary over the winter so that you can monitor how much you train, the intensity and how your motivation levels are. It can explain a lot as to why your fitness and weight changes over winter.
Keep motivated and avoid making excuses for that winter weight gain. Book in today to see me to advise you on a winter eating plan.

By FoodFX Ltd and New Zealand Academy of Sport approved sports nutritionist Rachel Scrivin.