Our website is best
viewed in portrait

Dietitians see it time and time again - the mid-year slump. It’s that point in the year when the initial burst of New Year's motivation has faded, the days are shorter and colder. The temptation to ditch the gym in favour of the couch and a comforting, but not always healthy, meal is at an all-time high. But beating this slump and staying on track with your health goals is entirely possible with a few simple, smart strategies.

Healthy comfort food
One of the biggest hurdles during winter is the craving for warm,  calorie-dense foods. Fighting those cravings can be a losing battle. Instead, let's work with them.

Think ‘healthy comfort food’. A rich, flavourful stew is incredibly satisfying, and you can pack it with lean proteins like lean cuts of red meat (or trim most of the fat off before cooking) skinless chicken or beans and lots of colourful vegetables (eat a rainbow).

Soups are always a winner. A big batch of vegetable soup made at the beginning of the week can provide you with a quick, nutritious and warming lunch or dinner. And when only something sweet will do, try a baked apple with cinnamon homemade pie instead of a sugary pastry.

Keeping warm with exercise
When it comes to exercise, the key is to be realistic and find exercises and activities that you genuinely enjoy. You don’t have to punish yourself and go for outdoor runs on dark, chilly mornings. A virtual dance class, a yoga session in your living room or a quick, high-intensity interval training (HIIT) workout can all be done in the warmth and comfort of your own home. Choose exercises that you can do within your available space and that you’ll enjoy. 

A 20-minute workout every day is far more beneficial than a two-hour session once a week, so consistency is key. Don’t make it more difficult for yourself.

Slow and steady wins the race
Remember that this is a marathon, not a sprint. There will be days when you choose the takeaway or skip your workout. And you know what? That’s perfectly fine! The trick is not to let one off-day derail your entire week. Acknowledge it, enjoy it, and get back on track with your next meal or workout. Focus on progress, not perfection and remember to always be kind to yourself.