Top 5 tips to stay on track with winter weight loss

Winter brings chilly weather, comforting foods, and festive events that make weight loss feel like a challenge. But staying on track doesn’t have to mean missing out. With the right strategies and support, you can keep your goals alive and make meaningful progress.

Smart ways to stay on track with your weight goals this winter

Struggling to lose weight in winter? Use these five winter weight loss tips to stay motivated, eat better, and balance your lifestyle through the colder months:

1. Boost your motivation to lose weight in cold weather

Short days, dark mornings, and cosy routines often drain motivation. It’s no surprise that people tend to be less active in winter - which plays a major role in unwanted weight gain.

Here’s how to push past the winter slump:

• Set realistic, short-term goals: Weekly targets are easier to commit to and track.
• Track your progress: If it works for you, consider tracking your weight. Some people find it beneficial to track their step count, calories burnt each day or journal to stay engaged.
• Work out indoors: Choose home workouts, virtual classes, or short strength-training circuits.
• Find an accountability buddy: Choose someone with similar goals or someone who will genuinely support your efforts. Share your plans, set weekly check-ins, and encourage each other through setbacks. Having a consistent support system can boost motivation, provide perspective, and help you stay focused.

2. Avoid festive weight gain with better food choices

Winter eating habits often revolve around richer meals, comfort foods, and endless snacking - especially during festive gatherings and colder nights indoors. This seasonal shift can easily lead to an energy imbalance, where calorie intake exceeds activity levels. On average, adults gain about 0.5-1 kg during the holiday season, and many don’t lose it afterwards, which can contribute to gradual weight gain year after year.

To balance indulgence with health:

• Eat a fibre-rich breakfast like porridge with fruit to stay full longer.
• Use smaller plates and load half with vegetables.
• Swap creamy sauces for tomato-based ones.
• Choose warm, satisfying meals like bean stews or roasted root veg.

According to the British Dietetic Association, focusing on whole foods like beans, wholegrains, and seasonal vegetables can help you feel full and support weight control throughout winter.

3. Understanding emotional eating in winter

Cold months can affect more than just your energy levels - mood dips are common and can lead to emotional eating. This pattern often involves cravings for high-carb foods and frequent snacking.

The condition known as seasonal affective disorder (SAD) - often triggered by reduced daylight in the winter months - can lead to low mood, fatigue, increased appetite, and disrupted sleep patterns. These symptoms not only affect motivation but also contribute to comfort eating and reduced physical activity, both of which can derail your winter weight loss goals.

Here’s how to manage it:

• Get outside during daylight whenever possible.
• Try light therapy lamps if you struggle with low mood.
• Make comfort meals healthier - think lentil soup, vegetable curries, or baked sweet potatoes.
• Pause before snacking - ask if you’re hungry… or just bored, or tired.

Awareness is powerful. A simple change like switching to high-fibre or protein-rich snacks can help curb the cycle.

4. Use a weight loss DNA test for personalised results

MyHealthChecked's Weight Management DNA Test analyses 9 genetic markers related to metabolism, fat storage, appetite control, and eating behaviour. It offers insights into how your body processes carbohydrates and fats, your natural hunger cues, and whether you're more prone to weight regain after dieting.

Your personalised report provides:

• How your body metabolises carbs and fats
• Genetic influences on hunger, fullness, and satiety
• Your risk of yo-yo dieting effects
• Nutrition and exercise guidance tailored to your genetic profile

These insights support smarter food and fitness decisions, making your winter weight loss strategy more targeted and effective. Studies show people with a low satiety response struggle more to lose weight unless they focus on high-fibre, lower-calorie foods.

Pairing these DNA-based findings with small, consistent lifestyle changes can help you stay on track and achieve better long-term results.

Pairing genetic insight with consistent lifestyle tweaks gives you a clearer path.

5. Create a sustainable winter routine

The key to success isn’t just one big effort - it’s small changes that fit your life.

To build your winter-friendly routine:

• Plan meals weekly, using seasonal produce and healthy swaps.
• Set a fixed time for 30-45 minutes of movement each day.
• Limit highly processed snacks and sugary drinks.
• Sleep 7-9 hours to support hunger-regulating hormones.

According to NICE’s 2025 guidance, long-term weight management works best when built on habits you can stick to - not extreme diets or seasonal challenges.

Frequently asked questions

1. What’s the best way to avoid gaining weight in winter?
Stick to high-fibre meals, include lean protein in every meal, stay active indoors, and plan meals ahead.

2. Why is it harder to lose weight in winter?
Shorter days can lower energy and mood, leading to less activity and more cravings for comfort foods.

3. Are weight loss DNA tests worth it?
If you’ve tried multiple diets and struggled with results, DNA testing can help identify how your body responds to carbs, fats, and satiety signals to inform your decision-making.

4. What should I eat during winter to lose weight?
Focus on hearty but healthy meals like vegetable soups, lentil stews, roasted vegetables, and oats. These foods keep you full and fuelled.

5. Can I still enjoy festive food and lose weight?
Yes. It’s all about balance - enjoy treats mindfully and balance them with lighter meals and regular activity.

In summary

Winter doesn’t have to derail your health goals. With the right mindset, personalised tools, and small consistent actions, you can keep moving forward - even in cold weather.

Focus on staying motivated, making balanced food swaps, understanding emotional triggers, and using insights from a Weight Management DNA Test to guide your decisions. Small steps lead to big change.

Reviewed by Dr Dave Nichols

References

1. Public Health Wales. Improving winter health and well-being and reducing winter pressures in Wales: A preventative approach. NHS Wales; 2019. [https://phw.nhs.wales/news/winter-health-how-we-can-all-make-a-difference/report/

2. Farrow A, Blannin A, McGowan L, et al. Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial. BMJ. 2018;363:k4867. https://www.bmj.com/content/363/bmj.k4867

3. Roberts SB, Das SK, Suen VMM, et al. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378–9. https://academic.oup.com/nutritionreviews/article/58/12/378/1910970

4. British Dietetic Association. Eat, drink and be healthy this Christmas. BDA; 2018. https://www.bda.uk.com/resource/eat-drink-and-be-healthy-this-christmas.html

5. GPnotebook. Seasonal affective disorder (SAD). GPnotebook. 2024. https://gpnotebook.com/en-GB/pages/psychiatry/seasonal-affective-disorder-sad

6. Buckland NJ, Camidge D, Croden F, et al. Women with a low-satiety phenotype show impaired appetite control and greater resistance to weight loss. Br J Nutr. 2019;122(8):951-959. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/women-with-a-lowsatiety-phenotype-show-impaired-appetite-control-and-greater-resistance-to-weight-loss/E47492322273FB7DF00DC688F4882E83.

7. National Institute for Health and Care Excellence. Obesity: identification, assessment and management of overweight and obesity in children, young people and adults. NICE guideline [NG246]. London: NICE; 2025. https://www.nice.org.uk/guidance/ng246.