Three steps to winter weight loss 1260x542
8 Jun 2010

Three steps to winter weight loss

2 mins to read
People often gain weight in winter because they become less active, eat more and lose motivation. Online personal trainer Andrew Cate reveals his best three-step plan to reverse the trend.


Step 1 – Stay active

It’s easy to find excuses when it’s cold and dark outside, but you don’t have to hibernate over winter. There are plenty of options to train indoors, outdoors, or at home. 

  • When at home – Having exercise options at home can be a real excuse breaker. You can hire or purchase some exercise equipment such as a treadmill or exercise bike, or do in-house circuits with pushups, sit ups, dips, skipping and running on the spot. Exercise DVDs can also provide a good workout.
  • Venture out – Depending on the weather, you can still walk, run and cycle outdoors, but it’s wise to take extra precautions. Warm up for longer, drink plenty of water (it’s just as important in the cold) and dress in layers so you can peel them off as you warm up.
  • Indoor options – There are a wide variety of options to remain active indoors, such as gym membership, indoor sports (squash, volleyball, basketball, soccer) and mind-body classes such as yoga and Pilates.
  • Snow sports – If you can get away, include some skiing, snowboarding and cross country skiing as part of your winter workout for a great combination of fun and fitness.

Step 2 – Eat well

Keep those comfort foods at bay and keep your healthy diet on track with these winter food tips.

  • Porridge for breakfast – One of the tastiest and healthiest ways to eat more whole grains and warm yourself up in the morning is to have a bowl of porridge. Make your porridge with skim milk and water, and sweeten with berries, sultanas, banana, peaches, low fat yogurt or a little sugar or honey.
  • Have more soups – Low fat vegetable based soups are ideal for lunch, dinner or even as a snack. Soup can be very satisfying, even though it’s low in kilojoules. What’s more, soup is packed full of vitamins and minerals, helping your metabolism and immune system function at their best.
  • Drink plenty of water – Even though it’s cold, your body can still lose 1-2 litres per day. Drinking plenty of water keeps your metabolism firing, your energy levels up and your kilojoule intake down if you choose it ahead of soft drink, fruit juice and alcohol.

Step 3 – Stay motivated

Here are some helpful strategies you can adopt to make sure your training routine doesn’t lose momentum over the winter months. 

  • Have a goal  – If you want to get fit for an event, or just get a head start on looking good for summer, it really helps to have something to aim for. 
  • Build a support system – Get the support of your partner, friends, family or co-workers. Let them know what you are trying to achieve - they may even want to join you.
  • Be organised – Plan your time so that exercise fits easily into your day. Find a time that suits you best and prepare your clothes and equipment beforehand. Make exercise appointments in your diary to stay committed in the cold.
  • Have fun – To make health and fitness a regular part of your life, you must enjoy it. You’ll be far more likely to stay motivated if you choose activities that you enjoy.
  • Use team sports, workouts with friends and exercise to music to spice things up.

Did you know?

You can maintain your momentum over the colder months by adopting strategies that keep you motivated, such as having a clear goal and being organized to eliminate excuses.



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