As hours of daylight shorten, it's easy to pull the covers higher, sleep late, and eat more comfort foods. But the end of daylight savings time shouldn't be the end of your healthy habits. Here's how to keep at it even when your motivation seems low.
Jody Crow, a nurse in Akron, knows what the season change in the northeastern-Ohio town means: the inevitable coming of a winter that often brings piles of snow and frigid temperatures. So before the leaves fall, she starts an indoor gym routine to keep her in shape for the coming months. Even if you don't have to shovel lake-effect snow, you can avoid the urge to curl up in a cave by following these tips for your mouth, mind, and muscles.
Mouth Snooze alarm: As it cools outside, we spend more time inside—closer to snack foods. "We're more likely to eat because there's nothing else to do," says Lona Sandon, RD, a spokesperson for the American Dietetic Association and an assistant professor in the department of clinical nutrition at the University of Texas Southwestern, in Dallas.
Wake-up call: Go out and pick some apples. "Hide the snacks and replace them with easy-to-eat apples," says Sandon. "They're a great source of fiber that may even help keep your cholesterol down."
Snooze alarm: "When the temperature turns colder, people tend to eat more high-fat foods, which can add extra fat and calories," Sandon says.
Wake-up call: Expand your taste horizons with items from the autumn harvest. "Opt for broth-based soups, and when you're making your own, include lots of vegetables such as carrots, potatoes, squash, and eggplant," says Sandon. "Puree some of the veggies to create a hearty texture, similar to cream-based soups."
Mind Snooze alarm: The sun slips away much sooner, leaving you with less energy. "Less light tends to affect your mood and energy level," says Robert Thayer, author of
Calm Energy: How People Regulate Mood with Food and Exercise and a professor of psychology at California State University at Long Beach.
Wake-up call: Find ways to shed light on yourself. For example, start your day with breakfast by a window and keep the lights in your bathroom bright. In the evenings, turn on two sources of light instead of one.
Snooze alarm: You're acting like a grizzly bear because you're irritated and tense, and your stress levels seem to be at a constant high. "When your tension and anxiety are high and energy is low, you'll feel negative moods," Thayer says, "and you may be more likely to break a diet."
Wake-up call: "A brisk 10-minute walk will increase your energy," Thayer says. "You may be able to feel higher energy levels for a while afterward and may be aware of some reduced tension as well."
Muscles Snooze alarm: Your activity level seems to have dropped with the temperature. "You've often been getting exercise just being outdoors in the warm weather," says Mark Campana, a certified personal trainer and director of fitness and wellness for the Spa at Yellow Creek, in Akron, Ohio.
Wake-up call: Use money and praise to pick up the pace when the leaves start to turn. "In the fall, gyms may offer discounts or eliminate initiation fees," Campana says. "That can save you dollars. And then there's vanity: If you start your workouts before the holidays, you'll be looking good for all those festive gatherings."
Snooze alarm: You just feel slooow.
Wake-up call: Campana's prescription to burn the fat and have more energy: weight training two or three times a week. On another day, participate in group exercise such as a kickboxing or spin class. In addition, he suggests cardio workouts three or four mornings right after getting out of bed.
