As the leaves start to fall and the days get shorter, autumn brings its familiar crispness. It’s a season of change, but for many of us, it’s also a season of weight gain. Every year, between September and December, I’ve noticed that the pounds creep back on, erasing all the hard work I put in throughout the warmer months, weeks, days of the year. But this year, things are going to be different. I’m making a conscious decision to break this cycle, and I’m not letting autumn’s comfort foods or the approaching winter get the best of me.
Why We Gain Weight in the Winter
It’s not just me who feels the struggle as temperatures drop; most people struggle to avoid winter weight gain during the colder months. But why does this happen? Well, it’s a mix of biology, psychology, and lifestyle changes. As days get shorter and darker, our activity levels drop, we reach for comfort foods, and holiday celebrations add in their own temptations.
From an evolutionary standpoint, winter weight gain made sense for our ancestors. Storing fat was a survival mechanism, a way to ensure energy reserves during food scarcity in colder months. Although food scarcity isn’t a modern problem (at least for most of us), our bodies still carry that ancient programming.
Then there are the holiday meals, packed with indulgent treats and rich foods that we associate with warmth and comfort. Comfort foods — like creamy soups, pasta dishes, and pies — may be temporarily satisfying, but they’re not doing any favours for our waistlines. Plus, there’s the social aspect of it all: it’s hard to say no when you’re gathered around a table with loved ones or when the Deliveroo app is open.
As the days shorten (especialy in Scotland), there seems less time to get out and be active. Our desire to hibernate kicks in, and suddenly, cozying up on the couch with a blanket after dinner seems much more appealing than heading out for a brisk walk or a visit to the gym. This lack of movement, combined with calorie-dense foods, is a recipe for disaster and makes it difficult to avoid winter weight gain.
Recognising My Previous Challenges
Looking back, it’s clear where I have went wrong in the past. I allowed the change in weather and season to dictate my habits. I’d wake up later, skip breakfast, skip my workouts, and indulge in one too many empire biscuits or KFCs before slumping infront of Netflix. The excuses piled up, and before I knew it, the progress I had made in spring and summer was gone and come January, I was back where I had started the previous year.
It wasn’t just the holidays or the colder weather; it was a shift in mindset. I’d let the season lull me into a sense of relaxation, thinking I had earned the break, that I could be sensible and moderate my intake.. But in reality, those breaks set me back further than I wanted to admit.
Committing to a Morning Routine
This year, I’m taking control. I’m going to start each day with intention, and that begins with a morning workout. I’m going to start every day by moving my body, getting my blood flowing, and setting the tone for success.
By committing to a daily workout, I’m ensuring that I don’t fall back into the same old traps. It doesn’t have to be a massive session at the gym — it can be as simple as a 20 minute weightlifting session with my dumbbells or kettlebells. What matters is consistency.
Alongside the workout, I’m going tocontinue taking Bryan Johnson’s Longevity Mix every morning. This not only gives me an energy boost but also promotes overall health. Starting the day with a focus on longevity will hopefully keep me motivated to stay on track.
Adaptable Workouts: Indoors or Out
Let’s be honest — I won’t always feel like trekking to JD Gym when it’s raining or blowing a gail outside. But that’s no excuse to skip a workout. I’ve got dumbbells and kettlebells at home, so whether it’s storming outside or just too dark and depressing to head out, I’ll still get it done.
I’ve learned that adaptability is key. If I can’t make it to the gym, I’ll do a a workout at home. A mix of strength training, bodyweight exercises, and flexibility drills will keep me in shape, regardless of the weather. No more letting the rain and cold derail my progress.
Overcoming Barriers
I’ve also found that going to bed earlier has been a game-changer. I wake up feeling more refreshed, more motivated, and more ready to tackle the day. This extra energy should make it easier to fit in my workouts before my day really begins.
To eliminate any barriers, I’ve started prepping my workout gear the night before. Laying out my shoes, shorts, and cotton (no more polyester) t-shirts should make it impossible to procrastinate (although I am sure we all do know that I will try my best to find a way to procrastinate).There’s something about seeing everything ready to go that makes getting out of bed easier and less daunting.
Thanks to adidas, I have everything I need to work out comfortably indoors or out.
I have recently ordered some adidas men’s trail running shoes, Ultrarun 5 TR, for my commutes to and from work, a pair of adidas Rapidmove for my indoor workouts,and tracksuits (for him and her) to prepare us for the winter months.
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Being prepared means I’m not scrambling in the morning, trying to find socks or workout gear. I’m setting myself up for success from the night before. This little bit of prep work removes the friction from my routine and makes it that much easier to stay consistent.
For some additional motivation and some accountability, I will be accompanied on many of my training sessions by my girlfriend. Having a training partner and someone to share progress with has helped us both make progress this year.
I’m also going to start planning my meals in advance. It’s easy to fall into bad eating habits when you’re not prepared, so I’m going to make sure I’ve got healthy, nutritious meals ready to go. No more last-minute Deliveroo orders (sorry, not sorry, boys) as I promise to myself that I will avoid winter weight gain.
Staying Fit for the Commonwealth Games 2026
I might not have made the Paris 2024 Olympics, but with Glasgow gearing up for the Commonwealth Games in 2026, I’m using that as motivation to stay on track. I want to be in the best shape possible, ready to cheer on the athletes and feel proud of my own fitness journey and ready should I be called upon once again as a Games Blogger.