Holistic (eating) tips to avoid extra winter kilos


Nowadays we all have a wonderfully heated house and thick clothing and in principle this is not necessary, but most of us have the need for warm and heavy food. Heavier food in combination with less exercise and the many delicacies and meals around the holidays can ensure that you experience little energy and that, without you realizing it, a number of winter kilos suddenly arise.

It also makes us more susceptible to colds, flu and fever and we just want to get through the winter fit and without a winter dip. How do you do that? These holistic (eating) tips will help you!

Holistic (eating) tips that prevent a winter dip

Everything around you is always changing. The season, the temperature, the time and also the cells in your body are constantly changing. During the dark winter months you can feel those big changes in your body. There is a good chance that you will get tired faster, experience less energy and have a great need to be inside and hang out on the couch, that’s just part of it. Also when it comes to food you will probably feel different needs during the dark winter months.

Suddenly you can’t get rid of the fruit, salads and green smoothies that you enjoyed so much in the summer. And that is very normal. In winter we need more warm food and heavier fare such as warm soups and stews. Not surprising, of course, because in the past we had to build up a layer of fat to protect ourselves against the cold.

1. Eat sugar-free

Eliminate fast carbohydrates and refined sugars from your diet as much as possible. They lower your resistance and have a negative effect on your immune system. It helps to eat low-carbohydrate , so you quickly notice that you have less need for sugars and sweet food.

Make sure you eat whole foods that boost your immune system and are truly nourishing for your body. Think of warm soups full of different types of vegetables, so you get a lot of vitamins and minerals. Especially the vitamin C can be used well during the winter to keep your resistance up.

Eat good quality meat and fish that provide your body with protein, iron and other important minerals. Eat them, for example, with a healthy stew.

Add nuts, seeds and kernels to your diet regularly. They provide your body with healthy fats and magnesium. Eat them as a snack, make a delicious nut butter or sprinkle them over the oatmeal.

This first tip is especially important if you want to experience sufficient energy, lose weight or maintain your weight during the winter.

2. Use healthy seasonings and herbs

Use lots of onion and garlic to flavor your food. Not only because it gives your food taste, but also because they have an anti-inflammatory effect. You can also see them as natural antibiotics that help fight viruses. They boost your immune system. Add them to your soups and stews.

Make herbal tea every day from fresh herbs such as mint, chamomile, sage and ginger. They have many medicinal properties that support your health during the cold dark days.

3. Keep your intestinal flora healthy

Your gut is the most important when it comes to a good resistance and building a strong immune system. Our digestive system protects us from viruses, bacteria and other pathogens.

A healthy intestinal flora ensures that you feel good and fit. To keep your intestinal flora healthy, it is a good idea to regularly add fermented foods to your diet. Think tempeh, sauerkraut, Greek yogurt, kefir, kombucha, miso soup and pickles.

Autumn drink winter fall

4. Cut Out Caffeine

Delicious that coffee, especially when you feel tired and have trouble waking up during the dark days. Unfortunately, you need more and more of it to experience the energizing effect. Not drinking coffee ensures that you get up fitter and experience more energy.

If you’re struggling to leave it out, replace it with this delicious hot herbal drink:

Ingredients for 1 cup:

  • 200 ml unsweetened almond milk
  • ½ tsp cinnamon
  • ¼ tsp turmeric
  • ½ tsp black pepper
  • ¼ cardamom powder
  • 1 tsp ginger powder
  • ¼ tsp nutmeg
  • ½ tsp ghee

Preparation method:
1. Place the unsweetened almond milk in a saucepan. Add the spices and ghee, stir well and bring to a slow boil over low heat.

2. Simmer for five minutes and pour into your favorite mug.

Tip: Drink the drink slowly, add a little honey if you feel the need for sweetness and enjoy!

5. Get enough vitamin D

Vitamin D plays an important role when it comes to optimal functioning of the immune system. The easiest way to get enough of it is through sunlight. But during the dark days that becomes difficult.

There are certain risk groups for which vitamin D is especially important during the dark winter days. Those are:

  • People with dark skin
  • Children
  • Elderly
  • Sick people who don’t come out
  • Overweight people

Foods containing Vitamin D3 include fatty fish such as sardines and salmon, as well as eggs. A vitamin D supplement is recommended for most people during the winter months, especially if you fall into the risk group. A good quality fish oil with vitamin D is also good for a strong resistance.


Besides healthy food, there are of course several things you can do to stay fit during the winter:


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