Milwaukee, WI — 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 - 60 minutes of waking. Go for a short walk to soak up some daylight or use a light therapy lamp for 30 minutes if it’s dark where you live.
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 10-20 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 better yet, find a TOPS chapter near you!
About TOPS®
TOPS Club, Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today, there are about 65,000 members, including men, women, and international members who join chapter meetings in person or online, with thousands of chapters in all 50 states and across Canada. TOPS’ online program is for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 USD per year, plus nominal chapter fees. The longer you're a TOPS member, the more you save through reduced renewal rates. Visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.
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