Strategies for Winter Season
Managing weight during winter can be challenging, but it’s definitely achievable with the right strategies. Here are key approaches to help you maintain or lose weight during the colder months:
Why Winter Weight Management Is Harder
Winter presents unique challenges including cold temperatures, reduced daylight, busy holiday schedules, and a natural gravitational pull toward warm comfort foods. People tend to spend more time indoors being inactive, and holiday gatherings often involve heavy meals that stray from normal diets. Many people gain at least a little weight during winter due to shorter days and less outdoor activity.
Effective Strategies
Stay Active
Regular exercise is fundamental to maintaining a healthy weight during winter. Choose fun activities like ice skating or sledding with family, or opt for indoor options like cardiovascular equipment, or exercise-based video games like Just Dance. Just Dance turns any room into a dancefloor. But something as simple as setting a timer to remind yourself to stretch or take a short walk every hour can be helpful, especially if you work from home .
Smart Eating Habits
- Don’t skip breakfast: Research shows that people who eat healthy foods frequently during the day have higher metabolism and better appetite control.
- Focus on complex carbohydrates: Choose whole-grain pastas and breads, brown rice, fruits, vegetables, and legumes instead of processed simple carbs like cookies and white bread.
- Diversify protein sources: Include seafood, lean poultry, eggs, beans, peas, soy products, nuts, and seeds rather than limiting yourself to red meat.
- Have a high-protein snack before holiday gatherings to help control portions.
Additional Tips
- Keep fresh fruits and vegetables available for snacking, and limit high-calorie treats in your pantry.
- Skip the juice—most contain added sugar and unnecessary calories. Fresh fruits offer natural goodness with more fiber.
- Consider consulting a registered dietitian for personalized nutritional guidance before starting any new program.
- Personal trainers can provide general nutrition education and guidance to support their clients’ fitness and wellness goals.
- At It’s Time Health and Wellness, we provide evidence-based healthy eating principles and educate clients on the roles of macronutrients—carbohydrates, proteins, and fats.
- We offer habit-based coaching, such as encouraging increased protein intake, improving hydration, and promoting mindful eating, all tailored to individual goals like fat loss or muscle gain.
Accountability is a critical component of a successful fitness plan, significantly increasing the likelihood of achieving desired outcomes. It involves taking responsibility for one’s actions, commitments, and progress toward specific fitness goals, such as adhering to workout routines, following nutrition plans, and maintaining consistent effort.
One of the primary benefits of accountability is enhanced consistency. When individuals are answerable to a personal trainer, accountability partner, or even a fitness app, they are more likely to attend workouts, focus on their nutrition and stick to their schedules, reducing the likelihood of skipped sessions. This consistency is foundational for long-term success and helps build sustainable exercise habits.
Take advantage of our Complimentary Initial Consultation to get started in your own Health and Wellness Journey! Hint (Make sure to scroll down until you see the “Initial Consultation” Free Plan.
The key is combining consistent physical activity with balanced eating, even during the holiday season. Small, sustainable changes are more effective than dramatic diets, especially since winter may not be the best season for expecting massive weight loss.
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