Do you always start the New Year trying to lose weight, stuck in a yo-yo diet spiral every year? Here is some practical guidance you can start incorporating now to stop you entering January feeling unhealthy, heavy and lethargic.
The onset of cold weather and winter often nudges us toward “comfort-style” foods—and that’s completely natural. Our bodies crave warmth and nourishment during the colder months. But here’s the thing: the type of comfort food you choose matters, and you have more control over these choices than you might think. Making smart, intentional decisions about your meals can help you stay satisfied, nourished, and energized—without adding unwanted pounds over the Winter and thus on that dreaded yo-yo diet spiral.
Why We Crave Comfort Foods
When we seek out “comfort foods,” we’re usually after warmth, both physical and emotional. For instance, I’ve noticed a pattern: when I’m at home on a chilly day, especially if I’m sitting still without the heating on, I can slip into “search mode” for snacks. But when I pause and think—rather than moving on autopilot—I often realize that what my body actually needs is warmth, not necessarily food.
This is a common scenario. Many people mistake a need for physical warmth or a mood boost as hunger, leading to overeating foods that may not align with their health goals.
The Winter Weight Gain Trap
It’s perfectly normal to gain a pound or two over winter—our bodies naturally adapt to the colder environment. But what’s concerning is when those few pounds snowball into significant weight gain, leaving you feeling sluggish, unwell, and disconnected from your usual routines.
I see this time and again: clients come to me in January (or later), frustrated because their comfort-food habits over the winter months have resulted in weight gain, fatigue, and even a loss of motivation to exercise. Letting your health slide during the colder months can set you back far more than necessary.
So, how do you strike the right balance?
Strategies for Nourishing, Waistline-Friendly Comfort
The key to staying healthy while indulging in comfort foods is choosing options that warm and nourish you, rather than sabotaging your health. Here are some practical tips:
1. Focus on Warming, Nutrient-Dense Foods
Think of hearty soups, stews, and casseroles filled with vegetables, lean proteins, and whole grains. These meals are not only comforting but also packed with the nutrients your body needs to thrive in winter.
2. Batch Cook and Freeze
Take a little time each week to prepare meals in advance. Soups and stews are excellent choices because they freeze well and reheat quickly. Having homemade, nutrient-packed options on hand will make it much easier to avoid the temptation of less healthy alternatives.
3. Avoid Store-Bought Soups and Ready Meals
While convenient, most packaged soups and ready-made comfort foods are low in nutrients and high in sodium, preservatives, and other additives. Worse, they rarely leave you feeling full or satisfied, leading to overeating. Opt for homemade versions instead—you’ll save money and know exactly what’s in your food.
4. Add Healthy Fats for Satisfaction
Healthy fats, such as those from olive oil, nuts, seeds, or avocados, can make your meals more satisfying and help curb cravings. A drizzle of olive oil over roasted vegetables or a handful of seeds sprinkled on soup can elevate a meal both in taste and nutrition.
5. Stay Active
Cold weather often tempts us to hibernate, but staying active is essential for both physical and mental health. Even a short daily walk or a quick home workout can make a huge difference in how you feel and help you maintain balance during the winter. If working from home set an alarm on your phone to move every 45-60 minutes – lunge down the hall, do some squats at your desk if stuck on Teams or Zoom – get the blood flowing! Do this before you reach for food.
Recipe Ideas
Here are a few links to some of my favourite nourishing soups and stews – not all my own as I am not a chef but I do encourage you to just have fun and make it up.
General Recipe to Adapt: Literally just use a base of sauted onion, garlic and leek, add some root veg (winter, nourishing warming, in season foods), some broth (if bone broth buy or make organic), a tin of chopped tomatoes, a tin of coconut milk (I use full fat) and lots and lots of herbs and spices – my go to are ground cumin (I am very liberal!), ground coriander and turmeric, plus salt and pepper. Chilli and ginger are amazing too. Then find a protein source to top it with – leftover chicken, fermented tofu stired through when re-warming and will soak up all the flavour or some prawns perhaps.
Roast Lamb and Harissa Soup – from KCH.
Winter Beetroot Soup – from KCH.
Courgette and Fennel Soup from the NatureDoc.
Eggs Shakshuka – Lisa Bryan.
Final Thoughts
Comfort foods don’t have to mean weight gain or poor health. With a little planning and mindful eating, you can enjoy the best of both worlds: meals that feel indulgent but are actually nourishing and supportive of your well-being.
Remember, winter is a season to care for yourself—not an excuse to undo all your good habits. Warm your body and soul with wholesome, satisfying meals, and you’ll emerge from the colder months feeling strong, healthy, and ready to embrace the new year.
If you’d like to enter the New Year feeling good, with a spring in your step and not falling yet again prey to one of the many claims in the media that is going to give you that new body and transform everything finally (until you can’t maintain it any longer), but need a little support to get you on the right track, please contact Katherine on info@kchnutrition.co.uk.
Katherine
