Weight Management - Weight Loss and Winter: How to Stay Motivated, Nourished, and Kind to Yourself in the Colder Months

Jacqui Grant
6 days ago
3 min read

Connect & Grow Magazine: Issue 21 June 2025

As the days grow shorter and the temperatures drop, many people find their motivation to stay healthy and active slipping into hibernation mode. Winter brings comfort foods, cozy blankets, and a natural urge to slow down. And while there’s nothing wrong with rest and indulgence, winter can feel like a real challenge for those on a weight loss journey.

But here’s the good news: winter doesn’t have to derail your progress. With the right mindset, habits, and self-kindness, you can support your weight loss goals — and even thrive — during the colder months.

❄️ Why Winter Feels Harder

Let’s start honestly: feeling more tired, hungrier, or less motivated in winter is normal. Here’s why:

Less sunlight affects mood and energy levels due to lower vitamin D and melatonin changes
Colder weather makes outdoor workouts less appealing.
Comfort food cravings increase as the body seeks warmth and emotional satisfaction.
Holiday celebrations often mean more sugar, alcohol, and irregular routines

Understanding that this season brings different challenges empowers you to approach it with compassion instead of guilt, putting you in control of your journey.

💡 7 Winter Strategies for Sustainable Weight Loss

1. Shift from “All or Nothing” to “Always Something”

Every action can make a difference. Often, when it comes to weight release, it can be an all-or-nothing approach; however, for long-term success, one change every couple of weeks helps with making sustainable changes. For example, a 10-minute walk, a healthy breakfast, or saying “no” to a second helping is progress. Winter success is built on consistency, not perfection.

2. Embrace Warm, Nourishing Meals

You don’t have to give up comfort food; just upgrade it. Think veggie-packed soups, lean-protein stews, roasted root vegetables, herbal teas, and warming spices like turmeric and cinnamon. Protein comes in various forms, so a yummy soup with veggies, beans, and legumes can be excellent in a cold winter. Protein is key for long-term weight release and management.

3. Plan for Movement Indoors

When the weather is cold and wet, it can feel like a great reason not to exercise. However, there are always options and opportunities. When it’s too cold to go outside, bring movement inside. Try yoga, online workouts, dancing, stretching, or bodyweight exercises. Keep it simple, fun, and doable.

4. Stay Hydrated (Even When You’re Not Thirsty)

People often forget to drink water in winter. While having heaters on can make us feel warm, it can also be dehydrating. Hydration supports metabolism and helps manage cravings. Herbal teas, warm lemon water, and broths count, too.

5. Mind Your Mood

Our moods and emotions are often impacted, especially when the weather is colder, the days shorter, and potentially there is less sunshine. If seasonal sadness hits, don’t ignore it. Light therapy, journaling, talking to a coach or therapist, or spending time in nature (even 10 minutes) can lift your energy and support your emotional eating patterns.

6. Be Strategic with Indulgences

Enjoy the holidays, but avoid the “I’ll start again in January” trap. Be intentional: savour threats mindfully, avoid guilt, and focus on balance rather than restriction.

7. Keep Your “Why” in Sight

Reconnect with your deeper reason, your purpose, for wanting to lose weight. Take the time to write it all down; you are more likely to connect to it when you see it written. Some examples of why you may be choosing to lose weight are more energy, better health, and improved confidence. When you feel stuck, let your “why” guide your next step.

💬 The Real Goal? Feel Good in Your Body, Year-Round

Winter can be a great time to start something new with your exercise program and remind yourself how beneficial exercise is to your weight loss program and overall health and well-being.

It’s a season to listen to your body, support your mental health, and continue taking steps toward your goals, no matter how small.

The scale does not define your worth. Your habits, mindset, and self-talk truly matter and define your journey.

🌟 Final Thoughts: Be Kind, Be Consistent, Be Patient

If you’re on a weight loss journey this winter, remember:

You’re allowed to rest without quitting.
Progress looks different in every season.
You’re doing better than you think.

Stay kind to yourself. Celebrate small wins. And trust that the effort you put in today, no matter how quiet, builds something powerful for tomorrow.

Written by Jacqui Grant

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Disclaimer: All information is accurate at the time of publication and subject to change. It is always important to seek professional advice and input.