As soon as winter arrives, I start hearing the same concerns from women.

“I’m craving comfort food.”

“I’m moving less because it’s cold.”

“I’m worried I’ll put on weight over winter.”

It’s understandable. The days are shorter, the weather encourages us to stay indoors, and hearty meals suddenly become much more appealing.

The advice we’re often given is simple: eat less, exercise more and resist comfort food.

But what if that’s actually making winter harder?

Recently on the Eating for You podcast, I spoke with Chinese medicine practitioner Tania Grasseschi about supporting your health through winter. While our conversation explored winter from a traditional Chinese medicine perspective, one message stood out that aligns beautifully with mindful eating:

Winter isn’t the season to punish your body. It’s the season to nourish it.

Instead of fighting winter, perhaps it’s time to work with it.

Myth 1: Eating less will stop winter weight gain

Many women automatically think they should cut back on food once winter arrives.

Yet winter places different demands on our bodies.

We naturally seek warmth, rest and nourishment. Constantly restricting your intake can leave you feeling tired, hungry and more likely to overeat later in the day.

Rather than asking:

“How can I eat less?”

try asking:

“How can I nourish myself better?”

This might mean:

• • eating regular meals
  • including enough protein and fibre
  • choosing satisfying meals that keep you full
  • sitting down to eat mindfully instead of grazing throughout the day.

When your body feels nourished, it’s much easier to recognise hunger and satisfaction.

Want to hear the full conversation?
Tune into Episode 172 of the Eating for You Podcast, where Tania and I explore winter health, immunity and seasonal eating in much more detail.

Myth 2: Comfort food is the problem

Comfort food often gets blamed for winter weight gain.

I see it differently.

Comfort isn’t the problem.

The question is what type of comfort are you choosing?

Winter is the perfect season for meals that are both comforting and nourishing.

Think about:

• • homemade soups
  • casseroles
  • slow-cooked meals
  • roasted root vegetables
  • legumes
  • warming porridge
  • baked apples or pears with cinnamon.

These foods are satisfying, nutrient-rich and help you feel warm from the inside out.

Tania also explained that winter is a wonderful time to use gentle warming spices such as ginger, cinnamon and chai spices rather than relying on very hot spices like chilli.

Instead of trying to avoid comfort food altogether, consider upgrading your comfort food.

Myth 3: Winter weight gain is only about calories

This is one of the biggest misconceptions I see.

Weight isn’t determined by one food or one meal.

It’s influenced by many factors, including:

• • sleep
  • stress
  • movement
  • meal timing
  • how regularly you eat
  • how connected you are to your hunger and fullness.

When we’re rushing meals, skipping lunch or eating while stressed, we’re often less aware of what our bodies actually need.

Mindful eating encourages us to pause.

To notice.

To respond to hunger rather than habit.

That small pause often changes everything.

Winter can actually become the ideal season to rebuild these habits because life naturally invites us to slow down.

If winter is when your eating habits tend to unravel, my Avoid Winter Weight Gain workshop replay walks you through practical strategies to help you enjoy winter food while supporting your health. Rather than focusing on restriction, you’ll learn simple habits that are realistic and sustainable.

Myth 4: You have to push harder in winter

Many women feel guilty because they aren’t as active during winter.

But perhaps winter isn’t asking us to do more.

Perhaps it’s asking us to do things differently.

Instead of forcing intense exercise you don’t enjoy, think about ways to keep moving consistently.

• • A gentle walk.
  • Yoga.
  • Strength training.
  • Gardening.
  • Stretching.

The goal isn’t perfection.

It’s maintaining the habits that help you feel good.

Winter is also a wonderful time to prioritise sleep.

With shorter days and longer nights, your body naturally welcomes more rest. Better sleep supports your mood, appetite, energy and food choices.

A different question to ask this winter

Instead of asking:

“How do I stop gaining weight this winter?”

consider asking:

“How can I support my body so I feel healthier by spring?”

That shift changes everything.

Instead of battling your body, you begin working with it.

Instead of fearing comfort food, you choose foods that truly nourish you.

Instead of chasing another diet, you build habits you can continue well beyond winter.

That’s the approach I believe creates lasting change.

Love to feel confident with food?

If you’d like personalised support to develop healthier eating habits that suit your lifestyle, I’d love to help.

🌿 Book a complimentary Mindful Eating Strategy Call, and together we’ll create a realistic plan that works for you—not another diet.

You can also:

• • Listen to episode 172 of the Eating for You Podcast with Tania Grasseschi for more practical winter health tips.
  • Explore my Avoid Winter Weight Gain workshop replay if you’d like step-by-step guidance to support your health throughout winter.

Remember, winter doesn’t have to be something you simply get through.

It can become the season that helps you build stronger, healthier habits for the rest of the year.