07/24/26

Foods for Energy: How to Stay Satisfied and Keep Losing Weight This Winter | Blog #242

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This article accompanies an episode of the Outlook for Life Podcast.

Listen to the episode here:
https://app.kajabi.com/podcasts/2148047987/feed

Are you trying to lose weight this winter but finding yourself more tired, hungry and drawn towards comfort food?

You may be trying to get through winter on a summer diet.

Cold salads, tiny lunches and light meals may sound like sensible weight-loss choices, but they are not always satisfying when the days are cold and dark. You can end up spending the afternoon thinking about food and arriving at dinner ready to eat everything in sight.

The answer is not necessarily to become stricter or eat even less.

A better approach is to choose foods that give you steady energy, help you feel satisfied and make healthy winter eating genuinely enjoyable.

Winter Weight Loss Should Not Mean Feeling Hungry

One of my clients recently lost two kilograms in three weeks while feeling as though she was eating more food.

That result was not achieved by relying on tiny portions. We improved the structure and quality of her meals so that she was properly fed, more satisfied and less vulnerable to unplanned eating later in the day.

This is an important distinction.

Eating a larger volume of vegetables, legumes, wholegrains and lean or plant-based protein is not the same as eating a large amount of calorie-dense food.

You can create a generous plate that feels comforting and satisfying while still supporting a calorie deficit and your weight-loss goals.

Are You Trying to Survive Winter on a Summer Diet?

The meals that feel appealing in January may not feel nearly as satisfying in July.

During winter, many women naturally want warm, comforting food. The problem is not wanting comfort. The problem is when our only ideas of comfort involve pastries, creamy sauces, large portions of cheese, alcohol, chocolate or takeaway meals.

Healthy food can also be warm, rich, filling and enjoyable.

Think about:

• Porridge topped with fruit and seeds

• Thick vegetable and lentil soups

• Bean stews

• Warm grain bowls

• Roasted pumpkin and kumara

• Tofu or tempeh with cooked vegetables

• Cauliflower mash

• Warm herbal teas and broths

Your winter plan needs to suit the season rather than making you feel as though you are constantly fighting it.

Start With a Satisfying Breakfast

A good winter breakfast should do more than simply tick a box.

For many women, a small piece of toast or a light yoghurt is not enough to create steady energy through the morning.

A more satisfying breakfast might combine:

• Wholegrain or steel-cut oats

• Fruit

• Chia seeds or ground flaxseeds

• A source of protein

• A small serving of nuts or seeds

Oats and other wholegrains provide fibre-rich carbohydrates that release their energy more gradually than highly refined breakfast foods.

Adding protein and fibre helps create a more complete meal and may make it easier to distinguish genuine hunger from habit, boredom or the desire for a quick pick-me-up.

Build Lunch Around Protein, Fibre and Volume

Lunch is often where winter energy begins to unravel.

A rushed or inadequate lunch can leave you looking for coffee, biscuits or something sweet by mid-afternoon.

Try building lunch around three components:

1. Protein

Choose beans, lentils, chickpeas, tofu, tempeh, eggs, fish, chicken or another protein food that suits your eating style.

2. High-fibre carbohydrate

Include foods such as kumara, pumpkin, quinoa, kasha, brown rice, wholegrain bread or legumes.

3. Plenty of vegetables

Cooked vegetables, soup, leafy greens and leftovers from dinner can help you create a generous and satisfying meal.

I often recommend preparing enough food to make several lunches at once. A warm base of vegetables and legumes can be topped with leftover protein, making lunch fast and easy during a busy week.

Try a “Pretend Carbohydrate” at Dinner

One of my favourite strategies is what I call a “pretend carbohydrate.”

This is a vegetable-based food that provides some of the comfort and generosity of a traditional carbohydrate serving without adding the same amount of energy.

Cauliflower mash is a great example.

You can blend cooked cauliflower with hummus, nutritional yeast and seasoning to make a creamy, comforting mash. Serve it with tempeh, tofu, fish, chicken or another protein, plus plenty of cooked green vegetables.

It looks and feels like a substantial winter dinner, but the overall meal can remain aligned with your weight-loss goals.

This is not about removing carbohydrates completely. High-fibre carbohydrates can be very useful earlier in the day when you need energy. It is simply another option for evenings when you want a generous meal without automatically adding a large serving of energy-dense food.

Do Not Forget Hydration

It is easy to drink less water during winter because you may not feel as hot or thirsty.

However, tiredness and thirst can sometimes be interpreted as hunger or a need for a quick energy boost.

Water still counts, but you can also use:

• Herbal tea

• Hot water

• Vegetable broth

• Soup

• Caffeine-free teas

• Warm water with fresh herbs or ginger if tolerated

Keeping a warm drink beside you can make winter hydration much easier.

Foods That Support Winter Energy

Here are five useful food categories to include regularly.

Wholegrains and oats

Wholegrain bread, oats, quinoa, brown rice and kasha provide fibre-rich carbohydrates that can support steady energy and make meals more satisfying.

Beans, chickpeas and lentils

Legumes provide a valuable combination of protein, fibre, iron and B vitamins. They work particularly well in soups, stews, curries and warm salads.

Kumara and pumpkin

These are satisfying winter carbohydrates that provide fibre and make meals feel warm and comforting.

Leafy greens and protein foods

Spinach, kale and silverbeet can be added to soups, curries, stews, stir-fries and warm breakfast dishes. Combine them with a useful protein source to create a balanced meal.

Nuts, seeds and avocado

Walnuts, chia seeds, flaxseeds, almonds and avocado provide healthy fats. Portions still matter, but a small amount can add flavour and satisfaction to a meal.

You Do Not Need More Winter Willpower

If you are struggling with winter eating, the answer is unlikely to be another harsh diet.

You need meals that are warm enough, satisfying enough and substantial enough to stop food dominating your thoughts.

Build your day around proper meals. Include protein, fibre, vegetables and high-quality carbohydrates. Plan for comfort instead of pretending you do not want it.

That is how you make winter weight loss feel sustainable.

Download the Free Foods for Energy Handout

I have created a free Foods for Energy handout containing a practical list of foods you can use to support your winter meals.

Download your free copy here:
https://www.outlookforlife.com/foods-for-energy

Join the Winter Weight Loss Workshop

Would you like help turning these ideas into your own realistic food plan?

Join me for the live Winter Weight Loss Workshop:

Wednesday 29 July at 7 pm
Live online via Zoom
$27

You will receive a workbook, and we will work through it together so you can begin creating a winter plan that supports weight loss, energy, mood and immune function.

Reserve your place here:
https://www.outlookforlife.com/offers/ZMZDcwiM/checkout

Key Takeaways

• Winter meals should be warm and satisfying rather than unnecessarily restrictive.

• Eating too little earlier in the day can make afternoon and evening eating harder to manage.

• Include protein, fibre-rich carbohydrates and vegetables in your main meals.

• Healthy comfort food can still support weight loss.

• Oats, legumes, wholegrains, kumara, pumpkin, leafy greens, nuts and seeds are useful winter staples.

• Staying hydrated remains important during colder weather.

• A realistic seasonal plan is more useful than relying on willpower.