As the days get shorter and the temperatures drop, many of us find ourselves turning to comfort foods a little more often. Sound familiar? It’s completely natural to crave heartier, warming meals during the colder months – think creamy soups, pasta bakes. Anything that feels like a big hug in a bowl. While these indulgent meals can be delicious and satisfying, they can also lead to that cycle of overeating, feeling sluggish and feeling down about your weight. And when life is busy and you’re already struggling to find time for yourself, it’s easy to see how comfort eating can take over. Many of the women we speak to – particularly in midlife – share how the colder months make it harder to stay motivated. As the dark mornings roll in, the energy we might have had in the summer months seems to disappear. It’s harder to get up and moving, and by the end of a long day, that glass of wine or those extra snacks on the sofa can feel like the reward you deserve. But after weeks of this, you might notice your clothes feeling a bit tighter and that frustration sets in. Sharon’s Story: Finding Control During the Colder Months Meet Sharon, who came to me last autumn feeling much like many of you might be feeling now. She was stuck in a rut – feeling unmotivated and constantly turning to food for comfort. She felt like she’d lost control of her eating habits and was struggling with her weight, especially as the days got shorter. Like many of us, Sharon had a busy life, juggling work, family and a household. Finding time to focus on her health felt impossible... When we started working together on our 1:1 nutrition and accountability programme, Sharon was ready for change but didn’t know where to start. Over a few months, with the support and guidance she needed, Sharon lost over 10lbs! More importantly, she regained her confidence, developed healthier habits and found a new sense of control that lasted through the winter and beyond. So how did she do it? Here are the steps that helped Sharon break the cycle of comfort eating during the colder months – and that could help you too. 5 Tips to Beat Comfort Eating This Autumn 1. Embrace healthier comfort foods One of the biggest breakthroughs for Sharon was realising that comfort eating doesn’t have to mean unhealthy eating. You don’t have to give up those warm, satisfying meals entirely – just make a few small swaps. For example, instead of reaching for a creamy pasta dish loaded with cheese, try a whole grain pasta with a tomato-based sauce and plenty of veggies. Or swap your usual shepherd’s pie for a lighter version using lean mince and mashed cauliflower instead of potatoes. Roasted vegetables, hearty stews filled with beans and pulses and warming soups can all give you that same sense of comfort without leaving you feeling sluggish or guilty afterwards. 2. Plan your meals ahead of time One of the best ways to avoid impulsive comfort eating is to plan ahead. When Sharon first came to me, her busy schedule often meant she’d grab something quick and easy, which wasn’t always the healthiest option. By taking some time at the start of the week to plan her meals, she was able to have healthier choices ready when she needed them most. Try batch cooking a few meals on the weekend, so you always have something nutritious on hand, even when you’re busy. Having a plan also makes it easier to stick to your goals, especially when the craving for something comforting strikes! 3. Avoid skipping meals It’s easy to think that skipping meals might help you lose weight, but more often than not, it leads to overeating later on. Sharon learned the importance of eating regular, balanced meals that kept her fuller for longer. This way, she didn’t feel ravenous by the time dinner rolled around, making it easier to stick to healthier options. Starting your day with a filling breakfast that includes protein and fibre – like porridge with chia seeds or eggs with wholegrain toast – can set you up for success. And don’t forget a balanced lunch and some healthy snacks to keep your energy levels steady throughout the day. 4. Find new ways to manage stress For many of us, food becomes a way to cope with stress, especially in the colder months when other forms of self-care might fall by the wayside. Sharon realised that her comfort eating was often tied to feeling overwhelmed and needing a break. Instead of reaching for food, she started incorporating small moments of self-care into her day. Taking a few minutes to go for a walk, practising deep breathing, or even just taking a relaxing bath can all be great alternatives to eating when you’re stressed or emotional. Finding other ways to relax and recharge can help reduce the urge to turn to food for comfort. 5. Stay accountable What really made the difference for Sharon was having someone to keep her accountable. Whether it was a weekly check-in or a quick message of encouragement, knowing she had support helped her stay on track. Accountability can come from a coach, a friend, or even a group, but having that support system can help you stay focused, even when the going gets tough. You Don’t Have to Go It Alone! It’s easy to feel like you’re the only one struggling when the colder months hit, but you’re not alone. Sharon’s story is just one example of how real, lasting change is possible, even when life feels hectic. If you’re finding yourself in a similar situation – feeling a bit stuck, unmotivated, and frustrated with your weight – our 1:1 nutrition and accountability programme is designed to help you make the changes you need to feel your best. Whether it’s learning how to manage comfort eating, finding healthier meal options, or simply having someone to keep you accountable, we’re here to help. Let’s work together to break the cycle of comfort eating and give you the support you deserve this autumn. You can enjoy those comforting foods without sacrificing your health – and with the right plan in place, you’ll feel more confident and in control than ever!
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AuthorChris Lupton (innovate founder) Archives
October 2024
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