Eating Comfort Food in the Cold without Weight Gain

The month of May brings us a shift in the seasons and a cool change.

Not just in temperature but also in the way that we eat.   

As the temperature drops we are start to layer up the clothing as we feel colder and prefer to eat comfort foods.

Food changes from fresh crisp produce in salads to warmer softer comfort style meals.

It is more staying satisfied and it can result in feeling guilty when you crave extra food and snacks between meals.

Feeling guilty about how we eat is all about perception. 

Often we believe to be healthy we need to be perfect and winter is too hard for this so we switch off altogether.  

Biologically it is part of your operating system to crave extra food and feel dissatisfied in the cold.

Your muscles shiver to keep you warm requiring more energy.

The colder weather causes us to contract and stay indoors more often to keep warm and we look for food to help us feel better.

You only need to look at the cuisine in cooler climate countries to see that its traditional to feel like softer, warmer comfort food to help us feel good in the cold.  Self saucing puddings, soups, pies, roasts, risottos, stews and casseroles all become desirable to taste more delicious in the cold.

It is easier to consume a higher volume of softer food in the cold too.

This can lead to our portion sizes expanding and then our stomach receptors adapt to allowing a greater volume of food. Hello – there goes that guilty angel on your shoulder again.

Come spring we wonder why our pants feel a little tighter and we are feeling a little more bloated and sluggish than we did in Summer.

It doesn’t have to be this way though.

You can get though winter feeling satisfied without missing out on the delicious comfort meals classics.

It is actually really easy to balance what you cook so you stay in shape and it is even easier when you eat the signature guilt free recipes I have created for you using simple ingredients from your pantry.

Staying satisfied isn’t just about the food you eat.

Satisfaction is created when you understand what is getting in the way of your balancing your body physically, nutritionally and emotionally.

Colder months can feel darker and more challenging mentally too. This can also impact our food consumption and then it can result in guilt (again).

So I have compiled a few tips for you to keep you conscious while you’re cooking in the cold


1)      Check your meal for the insoluble fibre (hard veggies) in your meals

Slow cooking and winter comfort food is often soft in texture. Eating a crispy cold salad is not that desirable on colder days and soups can leave us feeling hungry an hour or so after we have eaten them. The result we end up grazing and snacking between meals. Creating your soups with the guilt free formula will help you stay fuller for longer (up to four hours) so that you don’t feel snacky between meals. Ensuring you have hard produce with your evening meals will also increase the fibre content. Steaming vegetables in the last five minutes of your meal cooking can give your meal the structure you need to keep you feeling fuller for longer.  A full list of the hard vegetables that you can add to you meals can be found in my book “Wet Your Appetite” – The Secret to Eating Guilt Free in the guilt free food school.

2)      Assess your stress/anxiety/daily pressures

If your central nervous system is on high alert your body will naturally gravitate to foods that are softer and easier to digest. In the colder months this can mean you find it more difficult to resist the muffin or slice when you buy your morning coffee. It can also allow pastries to smell more tempting than they did in a climate. When you eat guilt free you don’t need to eliminate pastries or baking however you get to CHOOSE when you eat them rather than that food choosing you. You have more control over how you feel and your appetite. Consciously being aware of how your daily schedule triggers your fight or flight response can be a game changer when it comes to feeling satisfied.

3)      What about water?

Drinking water in the cold is much more difficult than in the summer when your thirst response is triggered. Balancing your meals so that you are absorbing water from through your digestive system into your cells is one way to keep you metabolism in check during the colder months. It also optimises your health by strengthening your immune system. So many of the vitamins and minerals you require to keep your immune system strong are absorbed into water. All the B vitamins that help balance the stress response and vitamin C are water soluble. Eating foods that contain a high percentage of water content not only help you remove the bloat after eating they also keep you fending off sickness. Win-win.

If you have an ON/OFF personality with they way that you eat and would like to shift more into balance and flow with over the colder months – I am looking for you.

I am looking for people to work with over the winter so you can prevent gaining weight and also learn how to eat comfort food without guilt and stay healthy and well. You can choose to work with me privately, in a group or join the food school and take your own path. It is entirely up to what you feel calls you.

If this sounds like you – book your introductory session here 

Join the food school for four seasons and get your introductory session FREE



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© 2018 The Guilt Free Nutritionist