Beating the unwanted Winter Bulge | Munchwize Dietitians East London

Winter weight gain is common, don’t fall victim to it this year


This icy weather leads to more comfort eating and less salads and veg. An increase in warm, sweet drinks, creamy soups and definitely less exercise. Curling up on the couch with a rusk and a cup of tea in this wintery weather just sounds so much more appealing.


If this is sounding like your daily routine, there is both good and bad news. The bad news: while comfort foods may temporarily warm you up and give you that ‘feel good’ sensation, they’re also likely to be softening you around the edges.

The good news: We have put together some easy steps to follow to help beat that unwanted winter bulge:
1. Planning Ahead

  • Pre-cooking meals. Divide into individual portion sizes and freeze

2. Stock up with ‘smart’ food

  • Stock up with ‘smart’ food. Keeping nutritious, healthy options at home will enable you to create a quick and nutritious meal or snack.

3. Winter Warmers

  • Replace summery salads with hearty vegetable soups.
  • Vegetable soup freezes well. Small feta tubs work well for individual portion sizes in the freezer.

4. Drink Smart

  • Watch out for hot beverages that are high in kilojoules.
  • Remember to still drink water in winter.

5. Snack Smart

  • Go for fresh fruits, veggies and nuts.
  • A little bit of OCD never hurt anyone – Plan your snacks at the beginning of each week and pack them into the correct portion sizes. This makes grabbing and going in the morning so much easier.

6. Eat Oily Fish

  • Aim to eat oily fish like sardines, mackerel or salmon 3x/week.
  • If you are unable to meet your fatty fish intake, you could consider taking an omega 3 supplement.

7. Don’t forget the veg

  • We are all guilty of cutting back on our veg intake in winter.
  • Let’s face it we don’t feel like salads when it’s cold, but that doesn’t mean we must skimp on this important food group

8. Get Moving

  • Get a friend involved for extra motivation during these cold months.
  • Aim for at least 3 X/week
  • Not keen on a run in the dark or cold, try out other forms of indoor exercise in winter such as spinning, pilates or yoga.

9.Don’t Stress

  • Many of us are guilty of stress eating.
  • Stick with your healthier meals and increased activity
  • Stick to your rhythm – small regular meals.



Needing some inspiration for your meal tonight, why not have a look at our recipe page for some winter menu ideas.


Contact: Munchwize Dietitians East London for more tips. Is that winter weight gain getting the better of you, check out our “Summer bodies are made in winter” package.


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