If you’re like most people, your weight loss journey typically begins on New Year’s Eve―and not a moment sooner. However, you’re actually missing out on the best season for shedding pounds: fall! This time of year presents optimal opportunities for weight loss and overall health improvement. So start your healthy living routine now and you’ll be prepared to face the unhealthy holiday temptations that lie ahead. Check out these six simple ways to lose weight this fall!
1. Enjoy the Great Outdoors
Summer, with its sweltering temps and scorching sunlight, isn’t exactly conducive to outdoor exercise. But fall’s lack of humidity makes exercising outdoors a breeze. And, since we all know that increasing physical activity is a great way to speed up our slim-down, taking advantage of autumn’s cooler temps is a fast pass to weight loss success.
Try catching up on a loved one’s day with a pre-dinner stroll, or get off to an active start with a morning jog. Not sold on the whole exercise thing? Torch some calories engaging in fun fall activities like apple or pumpkin picking, a local corn maze or raking leaves!
2. Snooze to Lose
One of the things people like least about fall is the shorter days. But in a nation of sleep-deprived multi-taskers, is it really so bad that we’re forced to wind down a little earlier?
Time and again, studies exploring the relationship between sleep and weight have demonstrated that adults who skimp on sleep tend to weigh more than those who get adequate pillow time.
Considering the fact that a 2013 Gallup poll revealed that fewer than 40 percent of adults are getting the recommended 7-9 hours of sleep a night, chances are good that an earlier curfew could work in your weight loss favor.
Start by setting an earlier bedtime. But don’t stop there; decide on a to-do curfew as well. This will be the time you ditch the devices, stop cleaning the kitchen, silence your cell and start unwinding. To make drifting off easier, avoid eating, exercising or napping right before you hit the sack.
3. Take Advantage of the Healthy Harvest
Aside from dishing out filling fiber and a slew of other nutrients, fruits and veggies are cholesterol-free and low in calories, fat and sodium. This makes them an important part of any weight loss plan.
In fact, a 2015 study, published in the journal PLOS Medicine, demonstrated a clear connection between increased consumption of fruits and non-starchy vegetables and weight loss. That’s one of the reasons why we recommend eating at least four servings of non-starchy vegetables per day on the Nutrisystem program.
Autumn, with its tasty array of seasonal produce, makes it easy to load up on these nutritional powerhouses. Hit the grocery store or farmer’s market to stock up on your fall favorites, and toss them in a crock-pot with some chicken or vegetable broth for a cozy fall stew. Or visit the Recipe section on the Leaf for some other produce prepping ideas.
4. Savor the Structure
Although one of the things we love most about summer is the spontaneity, the lack of structure can make planning meals and scheduling exercise kind of tricky. Add to that weekend after weekend of BBQs and picnics and you’ve got a recipe for diet destruction.
But with the kids back in school and the weekend commitments slowing, fall is a great time to get organized. Try planning out the week’s meals on Sundays, then hit the grocery store to grab everything you’ll need.
Get a head-start on healthy by chopping up and packaging your daily produce picks in individual serving containers. Check your calendar for commitments, then mark the days you can work in a workout.
When it comes to weight loss, a little planning goes a long way. And autumn is the perfect time to plan out healthy habits for the year.
5. Plan Ahead for the Holidays
Planning ahead is a crucial strategy for weight loss during the fall season. As the weather cools down, we find ourselves surrounded by holiday celebrations, gatherings, and an abundance of comfort foods. These can easily lead to overindulgence and weight gain. But, with a bit of foresight, you can navigate these challenges successfully.
Before attending any event or party, consider eating a healthy, filling meal at home. This will help curb your appetite and reduce the temptation to overeat.
Additionally, try to anticipate the types of food that will be available and strategize about which ones you’ll choose and how much you’ll serve yourself. By having a plan in place, you can enjoy the festivities without compromising your weight loss goals. There are many resources on the Leaf to help you navigate holidays while on a weight loss plan. Learn how to plan your Thanksgiving plate to lose weight.
Remember, successful weight management is not about total deprivation, but about balance and making mindful choices. We’ve got plenty of holiday-inspired recipes on the Leaf that allow you to enjoy the flavors you crave in a healthier way. Try these healthy Thanksgiving pies and these Christmas dinner ideas.
6. Step on the Scale
Regardless of the season, one thing is for sure: weighing yourself regularly is a great way to stay on the trim-down track. In fact, in a two-year study published in the Journal of Obesity, researchers found that frequent self-weighing and tracking results was helpful for losing weight―and keeping it off.
Don’t lose sight of the scale just because the season changes. Try weighing yourself once a week, around the same time of day, and with the same amount of clothes on each time. Record your weight on a calendar, spreadsheet―whatever works for you.
Just be mindful that your weight is susceptible to many factors, including fluid and sodium intake. So don’t panic if you’re doing everything right and that number on the scale goes up or stays the same across two weigh-ins.
Another easy way to lose weight this fall? Sign up for a convenient meal delivery service like Nutrisystem! Get started with a weight loss plan today.
