Here’s how to stay energised without piling on the pounds
Winter often feels like the perfect excuse to indulge in comforting, stodgy foods, doesn’t it? The cold weather, darker days, and those cravings for sugary snacks can make it seem impossible to avoid winter weight gain, especially during menopause. But here’s the truth: winter weight gain isn’t inevitable—it's all about managing those cravings and keeping your metabolism in check. Let’s dive into why we feel hungrier in winter and how to keep your energy high and waistline in check, without feeling deprived or miserable.
Why does winter make you so hungry, especially during menopause?
It’s not just in your head—cold weather does trigger hunger, and menopause can make things a little trickier. As the temperature drops, your body’s need to stay warm increases, pushing your appetite into overdrive. This winter urge to eat more often comes down to your body's attempt to maintain body temperature. Combine that with lower levels of movement in the winter months, and your appetite-regulating hormones like ghrelin (the hunger hormone) and leptin (the satiety hormone) might not be doing their job properly.
But it's not only physical. The shorter days and gloomy weather can also affect your mood. Lower serotonin levels can leave you reaching for comfort foods, especially those high in carbs and sugar, for a temporary pick-me-up. And if your hormones are already out of balance due to menopause, that can make the craving for carbs and sugar even harder to resist.
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How to prevent winter weight gain during menopause and stay energised
The good news? Winter weight gain doesn’t have to be a given. With a few mindful swaps, you can enjoy comforting, warming foods while keeping your energy high and metabolism happy. Here are some simple ways to stay satisfied and avoid overeating:
1. Power up your breakfast with protein and healthy fats
Instead of sugary cereals or plain toast (hello, mid-morning slump), opt for a warming bowl of porridge. Use rolled oats as your base, add in nuts, seeds, and a swirl of nut butter to provide protein and healthy fats. Topping it off with warm fruit like apples or berries will not only add flavour but also keep you feeling fuller for longer. A solid breakfast is the perfect start to your day, helping you manage your appetite and avoid overeating later on. Personally, I always add some vanilla protein powder as I'm one of those people whose blood glucose seems to need a bit more protein or else it spikes.
2. Incorporate healthy fats in every meal
Healthy fats are key to preventing the blood sugar dips that lead to cravings. Add a drizzle of olive oil to your veggies, throw some avocado on your salad, or snack on walnuts to keep hunger at bay. These fats help to stabilise your blood sugar, curb hunger, and keep you feeling satisfied longer—so you're less likely to raid the biscuit tin in the afternoon.
3. Choose complex carbs for long-lasting energy
Carbs aren’t the enemy, especially in winter when you’re craving warmth. But choose complex carbs like sweet potatoes, brown rice, and root vegetables. These options provide sustained energy without the blood sugar rollercoaster that comes with white bread or pasta. You’ll feel fuller for longer and avoid that mid-afternoon slump, keeping your metabolism balanced and your weight in check.
Warm comfort food that’s nourishing (not waistline-wrecking)
When winter hits, we all crave hearty, filling meals. But just because you want comfort food doesn’t mean you have to load up on cheese-laden pastas or greasy takeaways. Here are some nourishing yet satisfying meals to enjoy without the winter weight gain:
Soups and stews: These are perfect for winter. Load them up with seasonal vegetables, lean proteins like chicken or lentils, and spices like turmeric or smoked paprika for added warmth. You can make big batches and enjoy them all week.
One-pan roasts: Roasting your favourite root veggies with lean protein (like chicken, salmon, or chickpeas) is easy, satisfying, and doesn’t require a lot of cleaning up. These meals are hearty but won’t leave you feeling sluggish or heavy.
Cauliflower mash: Love mashed potatoes but want a lighter option? Try mashed cauliflower—it’s creamy, comforting, and pairs perfectly with your favourite winter veggies.
Top tip: Embrace the magic of warming herbs and spices! Ginger, garlic, cumin, and cinnamon not only add amazing flavour, but they also support digestion and boost circulation. Plus, they’ll keep you warm from the inside out.
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Hydration matters in winter (yes, even when it’s cold)
It’s easy to forget about drinking enough fluids when it’s chilly, but hydration is still crucial for energy and metabolism. Try swapping plain water for herbal teas or hot water with lemon and ginger. Not only will these help with hydration, but they can also give you a little mood boost. Dehydration can sometimes feel like hunger, so remember to keep sipping throughout the day.
Winter weight gain and menopause: don’t let it win!
So, there you have it: winter doesn’t have to be a free-for-all of sugar and carbs that leads to winter weight gain, especially in menopause. With a few thoughtful swaps and by choosing nourishing, satisfying meals, you can keep your energy high, manage your hunger, and avoid packing on the pounds.
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