Winter can throw off even the best health routines; darker mornings, cooler weather, and comfort cravings all play a part. But staying consistent with your goals doesn’t have to mean restriction or starting from scratch every Monday.
At equ, we believe in habits that are realistic, flexible, and easy to stick to. Here are five small but powerful changes you can make this winter to support your weight loss goals and feel your best.
Table of Contents
1. Start Your Day with Protein
Starting your morning with a protein-rich meal helps reduce cravings later in the day and keeps you feeling fuller for longer. Protein supports muscle maintenance and balances blood sugar, both essential for effective weight management.
Try this:
• Scrambled eggs with avocado on wholegrain toast
• A smoothie with equ protein powder, berries and oats
• Greek yoghurt with nuts and cinnamon
2. Drink More Water (Even When You’re Not Thirsty)
It’s easy to forget hydration in winter, but your body still needs plenty of water to function at its best; especially for digestion and appetite regulation. Sometimes what feels like hunger is actually mild dehydration.
How to stay hydrated:
• Start your morning with a glass of water
• Sip herbal teas throughout the day
• Carry a water bottle with you and aim for 2L/day
3. Keep Moving — Even Gently
You don’t need to smash out intense HIIT sessions every day. Gentle, consistent movement like walking, Pilates, or strength training a few times a week can keep your metabolism active and support your mindset.
Some ideas:
• Try a 10-minute walk after meals
• Do short movement breaks between work tasks
• Follow a low-impact guided workout on the equ app
4. Prioritise Fibre-Rich Foods
Fibre supports digestion, blood sugar balance, and satiety all key for weight loss. Winter is a great time to get fibre from warming foods like oats, legumes, roasted veggies and seasonal fruit.
Winter fibre favourites:
• Porridge with apple and cinnamon
• Lentil or chickpea soups
• Roasted carrots, parsnips and pumpkin
5. Create a Consistent Evening Routine
Winter can impact your sleep, which in turn affects hunger hormones and cravings. A consistent, relaxing wind-down routine helps your body rest and recover, both essential for weight management.
Try this:
• Avoid screens an hour before bed
• Journal, stretch or do breathwork
• Stick to a regular sleep/wake time (even on weekends)
Stay on Track This Winter with equ
You don’t need to overhaul your entire routine to make progress this season. With equ, you get a structured yet flexible way to stay aligned with your goals even when motivation dips. Track your habits, log meals, get recipes and stay accountable through the colder months.
Winter doesn’t have to slow you down. Let it be the season you build momentum.