20kg goal, and how to keep going through dark mornings and cold evenings
A 20kg goal, about 3 stone 2lb, will almost certainly take you through at least 1 winter, so it pays to have a plan for the dark months before they arrive. From November to February the mornings are black, the wind comes off the Humber and comfort food calls loudly. Most people lose momentum here, not in summer.
A coach at the club looks closely at where you stand and offers the best guidance.
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Why winter knocks people off course
Less daylight often means less movement and more time indoors near the kitchen. Salads lose their appeal and heavy puddings gain it. Then come Christmas, birthdays and long weekends. None of this has to stop you, but it helps to expect it.
Warm food that still fits
- Soups and stews. A big pan of vegetable and lentil soup, or a chicken and bean casserole, is warming and filling for few calories.
- Frozen and tinned veg. The NHS confirms on its page about what counts towards your 5 A Day that frozen and tinned fruit and veg count. They are cheap, keep for weeks and save a trip out in the rain.
- Porridge mornings. Made with milk or water and topped with fruit, it is the classic winter breakfast for good reason.
- A lighter crumble. More fruit, less topping, and yoghurt instead of cream.
Moving when it is cold and dark
You do not need to run in the sleet. The NHS has a free Strength and Flex exercise plan with how to videos that you can follow in your living room. On bright weekend days, wrap up and get out for an hour, perhaps a walk around Cottingham or the paths near the Humber Bridge.
The festive weeks
Rather than trying to lose during December, many people aim to hold steady. Enjoy the meals that matter, keep the ordinary days ordinary and go back to your usual routine on the first working day of January. Our guide to eating out and takeaways helps with the office party season.
Keep your eye on the long game
20kg is a big change, and the habits matter more than any single week. When you get there, read our section on keeping 20kg off. If progress slows, see breaking a plateau.
Light and mood in the dark months
Getting outside in daylight, even for 15 minutes at lunchtime, helps many people feel brighter in winter. A low mood can lead straight to the biscuit tin, so treat a short walk as part of your plan rather than an extra. If your mood stays low for weeks, talk to your GP.
Breakfast before work, even in January
Willerby Nutrition opens at 7am on weekdays, so members can have breakfast at the club on the way to work, dark morning or not. A coach trained in nutrition checks in with each member every day, which keeps winter from becoming a lost season. Book a free assessment to start.
This is general information and does not replace advice from your GP, particularly for a goal of this size.
Your own weight loss curve
Type in your profile and the line redraws immediately.
At the middle pace, 8 kg comes off in about 11 weeks. At the gentlest pace you are looking at about 4 months.
The usual guide for weight loss that lasts is between 500 g and 1 kg per week, which forms the best band on the chart. Keep exceeding 1 kg per week and the body burns muscle nearly as much as fat. That is the striped band.
A rough projection only. Everyone follows their own path and results differ. Your device does the sums and nothing is stored or sent. At 65 or older, see your doctor first.
The way this curve is worked out
The zone tops out at 500 g every week, the gentlest pace, and bottoms out at 1 kg every week, the level where the risk starts.
Early weeks go quicker, largely because of water, and then things level off. After 40, the typical curve flattens gradually as metabolism slows. For similar effort, men tend to shed weight slightly sooner than women.
The journey curve includes flat spells lasting several days and slight regains, just like everyday life. It cannot tell you how yours will go.
These tips are general ones. They do not stand in for medical advice.
Further reading
For help from day to day, take a look at the healthy eating programme.