Fall into Wellness: Stay Healthy and Keep Weight Off During Cooler Months

As the leaves change and temperatures drop, the transition from summer to fall brings with it a shift in our daily routines, habits, and even our cravings. For women over 40, especially those on or coming off GLP-1 medications, maintaining weight loss and overall wellness during this time can be challenging. However, with a few adjustments, you can stay on track and even thrive during the cooler months.

1. Embrace Seasonal Foods for a Nutrient Boost

Fall is a great time to take advantage of the nutrient-rich produce that the season has to offer. Foods like pumpkins, squash, sweet potatoes, apples, and Brussels sprouts are not only delicious but also packed with vitamins, fiber, and antioxidants. These foods can help keep you full and satisfied, reducing the temptation to overeat less healthy options.

Incorporate these seasonal foods into your meals in creative ways—think roasted vegetables, hearty soups, and warm apple cinnamon oatmeal. These dishes not only nourish your body but also provide comfort as the weather cools down.

2. Stay Active with Fall-Friendly Exercises

As the days get shorter and cooler, it can be tempting to skip your usual outdoor workouts. However, staying active is crucial to maintaining your weight loss and overall health. Fall offers plenty of opportunities to get moving, even if you’re not a fan of the gym.

Take advantage of the cooler weather by going for brisk walks, hiking through nature trails, or trying outdoor yoga. These activities not only help you burn calories but also allow you to enjoy the beauty of the season. If you’re looking for something more structured, consider joining a local fitness class that offers low-impact exercises suitable for women over 40, such as Pilates or water aerobics.

3. Be Mindful of Comfort Eating

The fall season often brings cravings for comfort foods—think creamy casseroles, pies, and hot cocoa. While it’s okay to indulge occasionally, it’s important to be mindful of portion sizes and the frequency of these treats. Comfort eating can easily lead to weight gain if not kept in check.

Practice mindful eating by slowing down and savoring each bite, paying attention to hunger and fullness cues. If you’re craving something warm and comforting, try healthier alternatives like a bowl of hearty vegetable stew or a baked apple with a sprinkle of cinnamon.

4. Adjust Your Routine to the Changing Light

The shorter days of fall can impact your energy levels and mood, making it harder to stay motivated. Combat this by adjusting your routine to maximize daylight exposure. Start your day with a morning walk or spend some time outside during your lunch break to soak up the sunlight, which can help regulate your sleep-wake cycle and boost your mood.

Also, consider establishing a relaxing evening routine that helps you wind down before bed, ensuring you get enough restorative sleep. Good sleep is essential for weight management and overall health, especially as your body adjusts to the seasonal changes.

5. Participate in National Women’s Health & Fitness Day

National Women’s Health & Fitness Day is celebrated on the last Wednesday of September, making it a perfect time to refocus on your health and fitness goals. This day serves as a reminder to prioritize your well-being and stay active, regardless of the season.

Consider setting a new fitness goal for the fall, whether it’s increasing your daily step count, trying a new workout class, or simply committing to regular physical activity. This can help you stay motivated and continue making progress in your weight loss journey.

How Ample Health and Wellness Can Support Your Fall Wellness Journey

At Ample Health and Wellness, we understand the unique challenges that come with managing weight and health as the seasons change. Our coaching services are tailored to help you maintain your progress, offering guidance on nutrition, exercise, and mindfulness practices that fit your lifestyle. Whether you’re on GLP-1 medications or transitioning off them, we’re here to support you every step of the way.

As we head into October, let us help you stay on track with your wellness goals. Sign up for our weekly newsletter for more tips and insights to keep you motivated and informed.

References:

1. Harvard T.H. Chan School of Public Health. (2023). “Seasonal Produce Guide.” https://www.hsph.harvard.edu
2. Mayo Clinic. (2023). “Exercise and Physical Activity for Older Adults.” https://www.mayoclinic.org
3. National Institute on Aging. (2023). “Healthy Eating and Physical Activity for Adults.” https://www.nia.nih.gov