How to Boost Your Health and Avoid Autumn Weight Gain

As the nights draw in and temperatures drop, we’re moving less and eating more. Coughs and colds are all around, and comfort food is the first thing on our minds.

It’s the annual autumn trap that gets us all, but what if this year was different, and instead of swapping evening walks for a bowl of Doritos, we made a few small changes to our lifestyle that could actually see us lose weight and set ourselves on track for a healthy winter?

Renowned nutritionist Emma Bardwell says autumn health doesn't require drastic measures, cold salads, or pricey supplements. Instead, her approach centres on bringing abundance and joy back into everyday eating to support gut health, energy levels, and overall wellbeing.

As part of her 7-Day Autumn Reset, Emma coaches clients through the colder months, and she has offered a sneak peek of her popular programme for our readers. Here are her top strategies for staying nourished, satisfied, and energised this season.

1. Focus on What to Add, Not What to Remove

Rather than cutting out food groups, Emma – creator of The 30g Plan - encourages a mindset of addition. Her foundational 30:30:30 approach serves as a simple, powerful blueprint for daily vitality:

• 30g of protein per meal to maintain muscle mass and keep you full.

• 30g of fibre per day to support healthy digestion.

• 30 different plant foods per week to cultivate a diverse gut microbiome.

This combination works to regulate appetite, stabilise energy levels, and bolster gut health without the need for strict calorie counting.

2. Make Your Breakfast Work Harder

Starting the day with a nutrient-dense meal sets the tone for steady energy. Emma suggests making simple upgrades to morning staples like porridge to boost satiety:

"Stirring in 100g of Greek yoghurt into your porridge gives you roughly 10g of extra protein. Top with berries, nuts, or seeds for fibre. It’s a much more satisfying start to the day than regular porridge."

3. Support Immune Health via the Gut

With winter approaching, immune health is top of mind for many, but Emma, also author of the bestselling The Fibre Effect,  cautions against relying on expensive "immune-boosting" powders or pills.

"Around 70% of immune cells are associated with the gut, so looking after your gut microbiome is important for normal immune function," she says. "Beans, lentils, whole grains, and colourful plants are a great place to start - there's no need for expensive 'immune-boosting' supplements."

4. Embrace Hearty Comfort Foods

A common misconception is that autumn comfort foods lead to weight gain, but Emma says healthy eating doesn’t mean devouring limp, cold salads in November.

Warming ingredients like chickpeas, lentils, beans, and root vegetables are affordable, deeply satisfying, and packed with vital nutrients. Meals that nourish the body can, and should, be comforting during cooler months.

To bring her principles to life, Emma recommends quick, nutrient-packed recipes that maximise flavour. More can be found by signing up to the Autumn Reset.

• Blackberry Chia Jam: Prep a single batch over the weekend to use on oats, yoghurt, or toast all week long.

• Harissa Cod and Chickpeas: A warming, protein-rich dinner loaded with fibre and bold spice.

• Smashed Peas with Halloumi on Toast: A bright, protein-packed option for a lightning-fast lunch.

• Tofu Gyros Bowl: A plant-forward dinner that proves tofu can be genuinely delicious when seasoned well.

5. Simplify Meal Prep & Daily Habits

Eating well doesn't require spending hours batch-cooking every Sunday. Emma recommends a realistic, low-friction approach to meal planning:

• 30-Minute Weekend Prep: Spend just half an hour prepping key ingredients, for example chopping veggies or mixing a quick jam, rather than losing half a day to the kitchen.

• Cook Once, Eat Twice: Intentionally prepare meals that yield delicious leftovers for the next day's lunch.

• Store-Cupboard Essentials: Keep tinned beans, frozen vegetables, and whole grains stocked for rapid assembly. Emma’s personal favourite shortcut is keeping a soffritto base on hand for quick flavour.

6. Look Beyond the Plate

True wellness extends beyond nutrition. Emma stresses that light exposure and sleep play pivotal roles in appetite regulation and energy levels:

• Prioritise Morning Light: Stepping outside shortly after waking up - even on grey, overcast days - helps regulate your internal body clock and supports better night-time sleep.

• Protect Your Sleep: Poor sleep directly impacts food choices, appetite hormones, and daily stamina. Rest is just as foundational to health as what you eat.

"This isn't a detox or a restrictive diet," Emma says. "It’s about delicious, nourishing food to help people get back into good habits, support gut health, and feel more energised as we head into winter."