As the days get shorter and darkness arrives earlier, it’s easy for motivation and energy to fade along with the sunlight.
TOPS Club, Inc. (Take Off Pounds Sensibly SM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, believes that a potential lack of drive doesn’t mean you have to experience a setback in your weight loss progress. With a few adjustments, you can stay consistent no matter how short the days feel. Here are a few tips to keep you on track.
Brighten Your Day
Shorter daylight affects your circadian rhythm, which can leave you feeling less energetic. Get bright light or sunlight within 30 to 60 minutes of waking. Go for a short walk to soak up some daylight or use a light therapy lamp for 30 minutes.
Receiving a proper amount of light helps reset your internal clock and stabilizes appetite-regulating hormones like ghrelin (the hunger hormone) and leptin (the fullness hormone).
Prioritize Sleep
Even though it gets darker earlier, it’s important to stick to the same sleep schedule you had earlier this year. Go to bed and wake up at the same times, even on the weekends. This will help those appetite hormones stay in check.
Research suggests that seven to nine hours of sleep a night is appropriate. If you feel like you’re not getting enough sleep, wind down earlier, quit drinking coffee after noon, avoid alcohol before bedtime, and limit late-night screen time.
Stick to a Meal Structure
During these colder months, lean into winter’s warm, lower-calorie foods like soups, stews, roasted veggies, and herbal tea. If you find that doesn’t completely satisfy you, aim for high protein and high fiber choices, like lean meats, eggs, or Greek yogurt, which will help you feel full faster and longer.
Watch for emotional or “winter boredom” eating. Ask yourself before you grab a snack if you’re hungry, or if you’re just tired, thirsty, or cold.
Adjust Your Workouts
Colder weather and earlier sunsets can derail exercise routines unless you plan around them.
Sunrise comes earlier this season, so use that extra morning light to bundle up and go on a morning walk. Even short outdoor sessions help maintain mood and burn calories.
If you’re not a morning person, schedule your workout earlier (like during the lunch hour) or find indoor options like treadmill intervals or weightlifting.
Even 10 to 20 minutes of daily movement helps offset lower daylight activity levels.
Be Patient with Yourself
Seasonal changes can cause dips in dopamine and serotonin, affecting your motivation and drive. Focus on habits, not the scale. Set short-term specific goals, like hitting the treadmill three times a week, instead of setting a goal to lose 10 pounds. Use a calendar or visually friendly habit tracker to reinforce consistency.
Finally, accountability makes a big difference. Stay socially connected. Join a workout class, walk with a friend, share goals with your family, or find a TOPS chapter near you!
Visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.
