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  • Emma Regan

How To Avoid Weight Gain This Winter

Updated: Oct 14, 2020


Worried you may not be able to maintain your weight during the winter months?

Whether you've achieved great results during the summer or not, there is always a lingering worry of what the months before Christmas might bring.


This time of year, many ladies start to struggle to keep up their healthy eating habits and to stay consistent with their exercise. When it's dark and cold, I know it can be easier to skip the gym session or pick the unhealthy food option - but it doesn't have to be that way!


I think this is the perfect time of year to refocus. Adapt your routine to work for you because the routine you had in summer may not suit you now. Create new healthy habits that satisfy you and make you feel good.


Try to focus on the things you ARE doing, rather than what you aren't doing - did you book in a fitness class this week? Did you fit 5 veggies in one meal today? Did you get enough protein in? There are victories in every day, you just have to look for them.


Take some time to refocus and use my top tips to help you stay on your best form this winter:


1. Veg out on seasonal produce. Like me, the idea of eating cold salads this time of year probably doesn't appeal to you very much. Instead, I find myself craving warmer, more filling foods, like soups and stews packed with wintery veg. Your body automatically craves foods which are in season so - like I always tell my clients - listen to your body! Forget the salad and fill up on those seasonal veggies that are fresh, yummy, and full of fibre. For all my favourite winter-warming recipes, use the code "TNACOOK" to get your free batch cooking recipe book here.


2. Don't forget about seasonal fruits too! Fruit isn't just for warm weather, it can make the best wintery treat with all the goodness and without the blood sugar spike. I love baking some apples & pears with a sprinkle of cinnamon - so yummy!

3. When eating out, start with soup. This time of a year is a lovely time to get together with friends and family to enjoy a meal at a restaurant. So don't spoil your dinner by worrying about it interfering with your weight loss. Simply try soup as a starter - it will fill you up and nourish you, making you less likely to overeat on the unhealthier food options.



4. Sleep earlier, wake earlier. It’s getting dark earlier and earlier so why not use those extra hours of darkness to get an early night? Then you can wake up and enjoy the early morning sunlight. If I can fit it in, I love a refreshing morning walk to start my day. Did you know the lack of sunlight in the winter is what signals your body to slow your metabolism and sleep more in order to keep warm? So if you catch as much sunlight as possible, it'll be easier to lose weight, and you will feel more alert and focused too.

5. Try a TNA online fitness class. I often find it hard to leave my warm, cosy house and head to the gym but I always feel so much better once I’m there. However, if you don’t feel like braving the elements to get to the gym, you don’t have to miss out on exercising! Just click here to try one of our online group fitness classes for free (where you get the same sweat without having to leave your house!).


6. Don’t listen to people who tell you what you ‘shouldn’t’ eat. There’s plenty of tempting treats around this time of year. Often ladies come to me with a long list of things they think they can’t eat, and this is only made worse during the winter period with Halloween, Christmas etc. But if you restrict yourself from eating certain foods, you will only crave them more. Spend more time enjoying healthy, nourishing food, and less time feeling guilty over occasionally eating something less nourishing but equally enjoyable.


7. Plan ahead. Look ahead, plan your food, plan your workouts, and be prepared! Planning ahead really helps to stay accountable and consistent. Every night before bed I make a note of the next days food plan, workout plan, and how I'm going to make sure I fit it in.⁠

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