Nutrition

How to Avoid Weight Gain This Winter

How did you go in my last round? I hope you absolutely smashed those goals of yours!

In my experience, once a round is over it’s very easy to slip straight back into old (unhelpful!) habits – especially because it’s now winter!!

But I won’t let that happen to you! To keep you on track and continuing your newfound healthy habits, here are my top tips for surviving the winter months:

1. Keep moving!

This simply means not going into winter hibernation because it’s cold!  Become an active participant in life and incorporate extra activity into your daily tasks. Use what you’ve learnt from me as motivation for staying active. Think about parking further away when going to the shops, taking the stairs and not the lift, or going for a walk in the middle of the day. You can always join me again for another round to stay consistent with your awesome weekly workout routine.

2. Become a savvy shopper

Time to think about eating foods close nature, or at least purchasing products that read like they are ‘homemade’. Investigate ingredient lists and choose products that read as though Grandma made them.

3. Eat three meals a day – and stop grazing!

Winter brings with it the temptation to snack more throughout the day to ‘nurture’ your body through the cooler days (I understand don’t worry!).

But you know what I’ve taught you: it’s best to consume three well-balanced and nutritious meals each day with two small snacks in between to ensure your body feels satisfied and can register hunger for the next meal. Don’t forget, a little hunger is a good thing when trying stay on the weight loss wagon, as hunger tells us that our metabolism is working hard – whilst making use of some stored energy or fat!

4. Ditch the sugary drinks

I’m sure you already have, but here’s a reminder to swap all your juices, soft drinks, vanilla flavoured lattes and steaming hot chocolates for water or herbal tea. It will make a massive change to your waistline – and your skin will look amazing! Liquid kilojoules certainly add up across the day, and water won’t lead to a spike in blood glucose levels, like those sugary beverages do.

5. Fill up on non-starchy plant foods

Continue the lessons you’ve learnt with your meal preparation and go for half a plate of non-starchy vegetables with every meal. This includes vegetables like broccoli, asparagus, beans, cauliflower, mushrooms, cabbage, tomato, Asian greens, baby spinach, zucchini, squash and carrots. Plus, enjoy two serves of whole fruit each day – mandarins are amazing during winter and one of our favourite snacks this time of year!

6. Sleep well

Getting a good night’s sleep is essential for feeling alert and re-energised each day. You may be feeling a little drained from your 12WBT round, particularly if you’ve been waking up early to workout each morning! So prioritise your sleep throughout this period.

Try and go to bed and wake up at the same time every day for a few weeks and feel the difference in your energy levels. This is especially important at this time of year when it’s still cold and dark when you wake! Also think about turning off all electrical appliances at least half an hour before going to bed, wash your face and have a small cup of warmed skim milk before going to bed.

Don’t forget you can always join me for another round of my 12WBT if you’re worried about going it alone throughout winter. I’d love to have you on my team again! Think about the amazing goals we could achieve together come spring?!

Join my next 12WBT now.

Michelle Bridges, Master Trainer
Michelle is Australia’s most influential personal trainer, a best selling fitness, nutrition and mindset author, a national commentator on weight issues and has thousands of online clients with amazing weight loss results – it’s no wonder she is one of Australia’s most highly regarded health and fitness experts!

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    9 Comments

    1. While I can’t afford your brilliant programme for the third time, I’m SO PLEASED to still receive your newsletter with tips and positive reinforcing words to help motivate me.
      12WBT is not simply a programme, it’s a lifestyle enhancer.
      Love it.
      Thanks to your team , Mish, for all heir hard work xx

    2. Hi I hve done the programme a couple of times now. Reading this article, it seems that one should eat 3 meals a day and not snack in between. Is this what you would suggest! I am currently eating 3 meals and one afternoon snack.

      MZ

      1. Hi Maz,

        The message Lisa is sending is that we need to start listening to our hunger cues. If that means at ‘snack time’ you are not hungry, bulk out your next meal with some avocado, nuts, a cob of corn or another healthy addition to ensure that you are still meeting your calorie allowance.

        All the best!

    3. Have to watch this winter carefully, as I’m going on a 53 day cruise in October.
      Thanks for the tips
      Marion

    4. I didn’t realize i could access the wonderful tips and information, I will visit your emails more often thank you.

      Barbara

    5. Hi Mish and all the team,

      Want to say a big thank you for the work that you all do.
      Its great to stay connected with the helpful tips.
      Although l only did one round, l still feel connected having the support there. Its like a wider part of the family.
      Again thank you all so much.

      Maree

    6. Forget counting calories, it is nonsense. Count carbs instead, and then watch what happens. Counting calories will get you nowhere, because it was never about how many calories, it is rather about where the calories come from. I eat 12,000 or more kilojoules most days, and do I gain weight? No, I lose it. Do I exercise it off? No, because that is another fallacy. My body does a lot of work to keep its ‘set point’, and provided you give your body the right fuel, sit back and watch your set point drop, your bloods improve and your energy levels rise. Wake up, this calories in calories out nonsense is why we ended up where we are now!

    7. Hi Mish
      Thank you for a wonderful round this is my third round staggered, this time i got so much more out of the program i think i was focused and made time
      i will continue to use my meal planner to keep me on portion control as i know that lets me down
      jane

      1. Hey Jane,

        That’s fantastic – we’re SO pleased you’re finding it so helpful! Well done – and yep, that Meal Planner is a life saver! 😉

        Caroline from Support Crew x

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