Navigating Winter: Overcoming Weight Loss Challenges, Beating the Cold, and Boosting Motivation

IT IS FREAKING COLD. Yes, I am in the Northeast now. But you know what I would’ve said this last year during the winter time when I was in Southern California as well. It is freaking cold. And honestly, it’s even more cold when you’re putting on spandex and trying to get outside to go for a walk and not slip and fall on some black ice. Sure, you can put layers on, but it’s still freaking cold. Now that I got that out of my system…

Truth be told, January is a kick-ass month when it comes to goals and resetting the mindset and motivation until it isn’t. It’s great when you’re getting started, but good golly when you actually have to take action and it is freezing outside… It makes going to the gym or going for a walk a little less appealing. As people, we do two things; seek comfort/avoid discomfort and get stuck with a problem/seek a solution.

It is cold outside. The cold makes me uncomfortable. I now have another hurdle standing between me and what I said to do at the beginning of this month. I think I’ll just go inside and wait till next month.

Sound familiar? That’s not a stab at anybody. I do this too. I currently am standing inside of my house thinking about going outside for a walk, but then telling myself how my nose is going to be cold, my hands are going to be cold, my legs are going to be cold, it’s going to take so long once I do the walk to come back inside and warm up. I have already completely talked myself out of it and instead, I am doing laps inside of my house because I’m problem-solving this mess.

And while I take laps around my house, I’m going to try to avoid the comforting fresh baked banana bread that is on my countertop because that doesn’t necessarily align with how I planned my day today. And I’m gonna walk past it probably 50 to 100 times. So now I’m gonna have to problem solve that by putting it in the microwave to hide from myself until my children are home. Does something like that sound familiar too? I know.

Once the newness of January wears off, we’re faced with the action that we now need to take any added hurdle of winter. The cold weather, lack of motivation, and the allure of comfort foods can make staying on track seem like an uphill battle. So what do we do?

The Desire to Hibernate

One of the primary hurdles to weight loss during winter is the inclination to hibernate and stay indoors. The lure of the blankets and cozy spaces can make it tempting to pull back on your regular exercise routines and find comfort in warm foods that make it easy to snooze. Simply recognizing that the colder months may bring about changes in eating habits, energy levels, and motivation can help us make our way through.

We love to problem-solve when we see something that needs to be solved. So setting realistic goals for the winter season, both in terms of fitness and nutrition, can help create a sense of achievement and motivation.

Overcoming Lower Physical Activity

To fight the tendency to hibernate, it’s necessary to find alternative ways to stay active indoors. This might involve incorporating home workouts, trying new indoor exercises, or joining an online fitness class… all options that can be done from the comfort of one’s home.

OR what about some of the different winter sports such as ice skating, skiing, or snowboarding provide an opportunity to engage in physical activity while enjoying the seasonal elements.

By finding enjoyable indoor and outdoor activities, you can flow effortlessly in between the seasons on your weight loss journey.

Mood Boosting

Outdoor activities may seem way less appealing in the face of cold and inclement weather. This can lead to a decrease in overall physical activity levels. And this reduced activity impacts both calorie expenditure and mental well-being… exercise is known to be a mood enhancer. The chemical connection between exercise and neurotransmitters like endorphins acts as a natural mood enhancer, alleviating stress and promoting a sense of well-being.

One other proven mood boost has been seen in positive social environments through group activities too. People come together for connection and camaraderie and to celebrate achievements in fitness milestones. This heavily reinforces the positive connection between exercise, mood, and motivation, empowering individuals to navigate winter challenges with resilience and determination.

Emotions & Building Resilience

This is going to be hard. A lot of things are. There’s never a perfect time.

In the summer, it’s too hot.

In the fall, you’re too busy and the holidays are here.

In the winter, you’re too cold. In the spring, you’re too busy and it’s raining.

This isn’t to make you feel bad… this is about bringing awareness to your challenges. Then you can turn around and face them. Figure out what you can do to not succumb to them and build resilience.

Some great ways to do this:

Create a support system, whether through friends, family, or online communities, to share experiences and motivate each other.
Developing coping strategies, such as practicing mindfulness and stress management techniques, can help work through the hard moments.
Flip your mindset to one seeking personal growth and adaptation. You can emerge stronger and more determined to stay on track with your weight loss goals despite the seasonal obstacles.

Other great motivators:

Consistency coloring sheets
Prepping foods that are filled with colors
Weight loss visual jars
Journal pages that are visual progress timelines
Setting up a reward system for goals made along the way (e.g. new workout clothing, new cookbook)

Vitamin D: The Sunshine Nutrient

Vitamin D is essential for overall health, with its importance heightened during winter when sunlight exposure is limited. This vitamin supports bone health by aiding in the absorption of calcium and phosphorus, and it plays a role in immune system function, cell growth, and inflammation reduction. Insufficient vitamin D levels are linked to various health issues, including weakened bones, compromised immunity, and an increased risk of chronic diseases.

In winter, when sunlight exposure may be restricted, incorporating vitamin D-rich foods into the diet is vital.

Fatty fish like salmon, mackerel, and tuna, along with fortified foods such as dairy products, orange juice, and cereals, serve as excellent sources.

Eggs, particularly the yolk, and mushrooms are additional easily accessible options for maintaining adequate vitamin D levels.

For individuals in regions with limited sunlight, consulting healthcare professionals about vitamin D supplements can provide a convenient way to ensure sufficient intake and strike a balance between sunlight exposure, dietary sources, and supplementation for overall health.

Seeking Comfort food

It’s natural for the desire for comfort to intensify during the colder months when the chilly weather invites those super cozy moments. While traditional comfort foods may offer temporary solace, there are healthier alternatives that can still provide the same sense of warmth and satisfaction without compromising on nutrition.

Soups & Chili

Casseroles & Bakes

Baked Desserts

Takeaway

Just like Monday happens every week… Winter happens every year. Avoiding it is not going to help change where you are right now. You’re only putting off what you want one more time, and truth be told, you’re going to be confronted with this again next year.

You have choices. You can make those choices right now and break the cycle of waiting to change your life. And that’s not saying that you need to jump outside seven days this week, and make it happen every single day. Just give yourself a reasonable goal… Three days this week I am going to make sure that I walk outside or I go to the gym or I do XYZ. That’s not even half of the week. That’s three days out of seven that you’re going to just embrace the discomfort of the cold that happens every year in order to change the rest of your life. Because you are. That’s not me being dramatic. When you change your path right now, you are changing the trajectory of the rest of your life. Every little thing does matter. It all matters. Don’t fool yourself with telling yourself that it doesn’t. What you do today is more than likely going to influence what you do tomorrow and so on and so forth. So what are you going to do?