Research shows that there is a correlation between increased weight and lower limb injuries including knee deterioration and arthritis. Most people, on average, gain 5kg each winter so we asked Sports Dietician, Peta Carige, how our clients can keep the winter weight and extra kilos at bay this winter…..

winter weight

It is our bodies natural inbuilt survival mechanism to put on a protective layer of fat come winter, but due to the availability of internal heating, warm jumpers and blankets it is no longer essential. So how do you prevent those unwanted winter kilos?

Firstly, stick to your summer routine of exercise. Don’t be lulled into extended periods in bed because it is cold because as soon as you break your training routine it becomes harder to say ‘no’ to the comfort foods on offer.

Cook healthy comfort foods for dinner such as healthy soups, casseroles, baked spuds with spicy chilli con carne or my personal favourite low fat beef stroganoff. All of these meals are heart warmers, but they can easily be made low fat and be bulked up by extra vegetables.

The sugar cravings hit a little harder during the winter months so be prepared with the following; low energy hot chocolates or good quality hot chocolate powder such as raw organic cacao or Jarrah Choc’o’lite sachets. These will often be enough to cure the sweet cravings for less than 300 kilojoules. Another great winter trick is to utilise all of the different flavoured teas out there, if you have a cup of tea before you look for the chocolate, I promise you will eat less of the chocolate or resist it all together. Another great filling dessert is the chia seed puddings – super easy to make and they cure the sweet cravings after dinner while helping with satiety.

Lastly, it may seem simple, but ensure that you rug up and stay warm. When your body is cold, it will literally tell your brain to eat to a) warm up due to the energy/heat produced from metabolising and b) to add more fat for warmth. An extra jumper easily solves this problem.

So in summary, don’t change your alarm, cook healthy comfort foods, be prepared with low energy desserts on hand, wear an extra jumper and come out of winter ahead not behind!

Triple Berry Chia Pudding


  • 1 cup unsweetened almond or coconut milk
  • 3/4 fresh bluberries, blackberries and raspberries combined
  • 2 tbsp or 1/4 chia seeds
  • 5-6 drops Nu-Naturals liquid stevia (or honey) to taste


  1. Combine the milk together with chia and fruit in a glass jar with a lid. Cover and shake well, set aside for 15 minutes.
  2. Give it another shake after 15 minutes then refrigerate overnight or for at least 5-6 hours.
  3. Enjoy

TIP: easy recipe to alter the flavour with, add 3tbsp raw cacao or cocoa powder and mix with your favourite berries to make a chocolate pudding


For more nutritional advice head to Peta’s website, Functional Food Solutions , or contact the The Stadium Sports Medicine Clinic on (02) 8323 6500 to book an appointment.