By: Janelle Huybers, RD
Now that we’re deep into winter, it’s hard not to feel the warmth of those delightful comfort foods we all love … and that make us all want to curl up and go into hibernation mode. Yet, this season can often pose a common dilemma: the oh-so-familiar challenge of unwanted winter weight gain. Research shows that the average adult can gain between one and five pounds during the colder months*. Year over year, this can lead to excess body weight, which we know is not only uncomfortable but also increases your risk for diabetes, heart disease, depression and much more.
But don’t worry, you are not alone! With winter’s short days and cold temperatures, it’s common for many of us to experience a shift in our healthy eating and exercise habits. The allure of cozy comfort foods and the desire to stay indoors can make it all too easy to accumulate a few extra pounds.
In this blog, we are excited to share our key steps to help you keep those calories in check and beat the winter weight gain! We’ll cover practical tips and actionable steps to help you manage your calorie intake, resist the urge to overindulge and stay active to stay active this winter season. By implementing these strategies, you can enjoy this wonderful winter season without sacrificing your nutrition and fitness goals.
Topics:
- Smart Food Swaps To Lighten Up Winter Comfort Foods
- Veggies with a Winter Twist to Boost Heartiness
- Stay Warm & Hydrated to Beat Sugar Cravings
- Why Winter Meal Prep is a Game-Changer
- Curbing Late-Night Winter Cravings
We have also included Bonus Tips covering fun indoor exercise options and inspiring ways to keep your motivation during the colder months!
For those of you who may have already experienced winter weight gain, don’t lose hope! These tips can help you as well. Additionally, clients in our weight loss program see an average of 1-2 lbs per week of weight loss, so we can help you lose those added pounds well before spring.
Tip #1: Lighten Up Winter Comfort Foods with Smart Food Swaps
One effective strategy for maintaining a healthy weight this winter is to learn how to make smart food swaps. Discovering ways to enjoy your favourite comfort foods without the extra calories can be both satisfying and fun! At this time of year, many of us associate our comfort foods with one of our favourite childhood meals or perhaps a cultural dish that reminds us of “home” and brings us joy. However, traditional recipes often may be filled with high-fat ingredients such as cream, cheese-rich, or higher-fat meats. An easy way to still indulge in our favourite recipes is to opt for lighter, more nutrient-dense alternatives.
Have you ever heard of zucchini noodles, spaghetti squash or cauliflower rice? These clever, simple swaps can keep your meals hearty and wholesome without the unwanted extra calories. For example, swap mashed potatoes with mashed cauliflower or rutabaga, or use spaghetti squash or zucchini noodles as a base for your favourite pasta dishes. These simple swaps can significantly reduce your calorie intake without compromising flavour or satisfaction. These are not only great ways to include more vegetables during the winter months but also a wonderful way to increase the total volume of your meal to help you stay full and satisfied at a fraction of the calories. The key is to keep an open mind and to try recipes that allow you to enjoy traditional flavours in a new way!
NutriProCan Recipes Included In The Free Download:
- Slow Cooker Spaghetti Squash & Meatballs
- Mashed Rutabaga
- Turkey & Black Bean Cauliflower Rice Skillet
Tip #2: Focus on Veggies with a Winter Twist to Boost Heartiness without the Calories
Do you find yourself craving fresh veggies and salads less in the winter months? If so, you certainly are not alone. This is a common challenge many of us face during the colder months. One reason eating enough vegetables during the winter months can be challenging is that we tend to crave warmer and heartier foods. However, finding seasonally appropriate ways to incorporate more vegetables into our cooking during winter is one of the best things we can do to support our health and maintain a healthy weight. Vegetables are loaded with an abundance of nutrients, including water, fibre, and vitamins, as well as offer amazing disease-fighting properties through the antioxidants they provide. An added bonus is that while vegetables are nutrient-packed and low in calories, they also help add volume to our meals. Helping us feel more full and satisfied for longer after meals!
Winter offers a variety of delicious and nutritious seasonal produce that can help us stay on top of our veggie game while also keeping your meals fresh and exciting. Some examples of winter vegetables that are low in calories and high in nutrients include broccoli, brussels sprouts, cabbage, cauliflower, carrots, celery, kale, leeks, onions, parsnips, pumpkins, rutabagas, and turnips. We can embrace these seasonal ingredients by focusing on healthy dishes that can help warm us from the inside out! Think slow-cooker soups, roasted root vegetables, and cooked salads. These meals not only satisfy your craving for warmth and comfort, but they are also a nutrient-packed way to provide your body with the nutrients it needs during the colder months.
NutriProCan Recipes Included In The Free Download:
- Sheet Pan Roasted Veggies
- One Pan Chicken, Zucchini, Cauliflower and Sweet Potato
- Pomegranate and Beet Salad
Tip #3: Stay Warm & Hydrated to Beat Sugar Cravings
Keeping hydrated is essential during the winter months, especially when indoor conditions can be quite dry (thank you for skin-drying furnaces!). Hydration not only supports your skin but can also play a role in managing weight. Often, thirst is mistaken for hunger, leading to unnecessary snacking. During the winter, opt for warm, spiced drinks like warm water made with lemon and ginger or unsweetened cocoa made with low-fat milk or an unsweetened nut milk alternative. Boosting our favourite winter drinks with warming spices like cinnamon, ginger, or nutmeg can also help you stay warm and satisfied while avoiding sugary, calorie-loaded options that may contribute to weight gain over the winter months.
NutriProCan Recipes Included In The Free Download:
- Ginger Lemon Tea
- Hot Chocolate Smoothie

Tip #4: Why Winter Meal Prep is a Game-Changer
Shorter days can leave us all feeling like we are running out of time, making it challenging to stick to our healthy eating goals and make it oh-so-tempting to just order in or grab take-out. Embracing winter meal prep can help us save time, money and calories. Plan to have a dedicated grocery-shopping day each week and set aside some time for prepping ingredients like chopped veggies or cooked lean protein that can make throwing together meals for the remainder of the week that much easier! Also, don’t be afraid to stock up on frozen vegetables and fruits, which can be just as nutritious as fresh at this time of year.
When mapping out your meals during the colder months, consider planning meals that are warm and hearty and that encourage you to use winter produce. For example, sheet pan meals or slow cooker recipes are a great way to prep meals and make meals that the whole family can enjoy while saving time with minimal effort. Consider swapping out cold foods and drinks for warm options such as oatmeal in the morning instead of smoothies, warm salads, veggies-based soups or stir-fries over cold salads at lunch and dinner, and, as mentioned above, warming teas over cold water. Also consider batch-prepping recipes, soups and winter-friendly salads that can be portioned for lunches and dinners later in the week.
NutriProCan Recipes Included In The Free Download:
- One Pan Veggies with Roasted Chickpeas
- Turkey, Kale & White Bean Soup
- Chocolate Protein Oats with Berries
Tip #5: Curbing Late-Night Winter Cravings
Practicing mindful eating can help you manage your weight during the winter months. By paying attention to our hunger cues and watching out for signs of comfort or boredom eating, we can help be proactive about keeping those winter pounds away! For example, dark, cold, winter nights can be a battleground for cravings for many of us at this time of year. However, these late-night cravings can often lead to unwanted weight gain and disrupted sleep patterns.
So, how can we navigate those chilly evenings without falling into the snack trap? One of the best ways to avoid unhealthy late-night snacks is to be prepared! Beat late-evening snacking with a planned high-protein snack or dessert. Stocking up your kitchen with nutritious snacks that are both satisfying and delicious and keeping those tempting sugary treats out of sight and out of mind can be half the battle. Think of a delicious yogurt and berry frozen bark, delicious chia seed puddings topped with your favourite fruit or healthier alternatives to your favourite treats – like homemade protein energy balls instead of a chocolate chip cookie or roasted chickpeas instead of grabbing your favourite bag of chips. Pre-portioning these snacks into containers so they are easy to grab when the cravings hit can help prevent the accumulation of those unwanted winter pounds. Remember, it’s okay to indulge in your favourite treats occasionally. But by incorporating these healthier alternatives into your routine, you can beat those winter night cravings and maintain a healthy lifestyle all season long.
NutriProCan Recipes Included In The Free Download:
- Greek Yogurt Bark
- Raspberry Chia Seed Protein Pudding
- Hot Chocolate Smoothie
- Oil-Free Roasted Chickpeas
- Cinnamon Ginger Energy Bites
BONUS TIP: Stay physically active indoors!
As temperature drops and daylight hours shorten, many of us find ourselves spending more time indoors, significantly decreasing our daily movement. In fact, it has been shown that activity levels often decrease by upwards of 25% during the winter months, partly due to the cold weather discouraging outdoor activities like walking, jogging, cycling and many other outdoor activities.
Prioritizing physical activity, even in the colder months, can be pivotal. Staying active doesn’t necessarily have to mean braving the brisk outdoor conditions. There are countless indoor activities that can help keep you stay physically fit even on the coldest days. Exploring indoor options that suit your interests and lifestyle, such as joining a local gym, enrolling in a fitness class, or following at-home workout videos/apps are all great options! Aiming for a minimum of 150-minutes of moderate physical activity per week is not only beneficial for burning calories, but is also recommended to help boost our mood, mental well-being and support our cardiovascular health even during the darker months.
Beyond physical inactivity, emotional factors contribute significantly to seasonal weight gain. The long, cold months can evoke feelings of stress, sadness, or even Seasonal Affective Disorder (SAD) for many, leading to emotional eating as a form of comfort. It is essential to prioritize mental health during the winter months. Engaging in self-care activities, including spending time with loved ones, exercising regularly, and/or seeking professional support to help mitigate the urge to snack mindlessly or indulge more than necessary. Recognizing these emotional triggers lays a solid foundation for developing effective strategies to maintain a healthy weight throughout the winter, and all year long.
Conclusion:
While embracing our favourite winter indulgences is fun, it’s equally important to remain mindful of our food choices and exercise habits. By incorporating these healthy swaps and staying active, you will be on your way to enjoying a healthier winter season while feeling your best.
We know that with the right strategies in place, maintaining a healthy weight throughout the winter is entirely within our reach! Understanding the reasons behind winter weight gain allows you to reflect on your habits consistently, ultimately helping you maintain a balanced lifestyle and a healthy weight even during the coziest months of the year. However, before making any significant changes to your nutrition or exercise regime, please consider consulting with one of our highly qualified Registered Dietitians or a trusted healthcare professional. We can provide valuable guidance tailored to your unique and individual needs.
*Source: https://www.google.com/url?q=https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296/%23:~:text%3Dmost%2520studies%2520show%2520the%2520average,credible%2520source%2520for%2520that%2520suggestion&sa=D&source=docs&ust=1738088509968184&usg=AOvVaw3_iaJeZDKBNs2-yU01BJUi
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