by Alice Bastable, LiveLighter Victoria Campaign Manager and Dietitian


Let’s face it, despite our best intentions it’s easy to find ourselves gaining a few extra kilos over winter. Winter weight gain is more common than you think with nearly four in ten women (38 per cent) and one in two men (53 per cent) typically putting on up to five kilograms during the season[1].

When we continue to gain weight each year we begin to put our health at risk and as we age it can be harder to lose this weight. To get back on track and maintain a healthy weight it’s important to farewell unhealthy habits that have crept in to our cold winter days as soon as possible[2]!

It’s time to take advantage of spring’s longer and warmer days! Now is the perfect time to break old habits and replace them with new, simple healthy rituals. To celebrate the new season, here are my top tips that you can apply straight away.

1. Add colour to your plate

Spring vegetables are packed with flavour and can add colour, flavour and vitamins to your meals. Our delicious recipes make the most of what’s in season and will help you hit the daily recommended serves of two fruits and five vegetables. If you’re unsure of how to prep or serve a particular fruit or veg, our great guide to various fruits and vegetables has your back.

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2. Practice mindful eating

We often find ourselves eating when we’re in a rush, bored, stressed or just because it’s there. Mindful eating helps us eat healthier portion sizes and allows us to really enjoy our food. Rather than eating in front of the TV or eating on the go, set aside time to enjoy your meals distraction free and  pay attention to what’s on your plate.

3. Give up the sweet stuff

Cutting back on sugary drinks is a great way to reduce your sugar intake, but we know it’s not always easy. Check out our drink ideas and ways to avoid sugary drinks here

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4. Get active and sit less

Sure, fitting physical activity in to your day takes a little forward planning, but it is a simple healthy change requires little cost and minimal time. Remember, when it comes to physical activity something is better than nothing and more is better than less! Here are some simple tips to get you started:

  • Go for a quick walk as soon as you get home from work instead of switching on the TV
  • Become an active commuter – take public transport instead of driving to work.
  • Aim for to get a brisk 30-45 minute walk in on most days of the week. This definitely counts as exercise, or you can break it into a few 10 or 15 minute sessions to make it easier to achieve.

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So there you have it! Making small changes is a great way to spring back to a healthier lifestyle. If you’re looking for more guidance, why not try our free and flexible online meal plans? Find out more here

[1] https://www.news.com.au/lifestyle/fitness/the-reason-youll-pile-on-five-kilograms-this-winter-and-how-to-avoid-it/news-story/9f0976f2025fa3f0687a8e81d1e98afb
[2] https://www.nature.com/articles/s41366-018-0067-4