Fall and winter can be a rough time for even the most dedicated fitness fans. The colder seasons can keep you indoors and unmotivated to work out, and even puts you at a physical disadvantage for weight loss. A lack of vitamin D is thought to reduce fat breakdown and trigger fat storage, leading to an average weight gain of two to four pounds each year in autumn and winter.
Luckily, the colder seasons are finally over, and it’s time to get to work on your summer fitness plans and goals. Staying motivated can be tricky and it can feel like you’re not making progress sometimes, so use these tips to help you stay on track to meet all your goals this season.
Change Up Your Commute
Not all your workouts need to happen at the gym or on your usual jogging path. Adding in a bit of extra activity wherever you can is a great way to get in shape. For example, try switching to biking for your daily commute. A 2017 study found that biking to work burns as much fat as spending 40 minutes at the gym five days a week.
Make It Fun
Your exercise doesn’t have to necessarily feel like exercise; as long as you’re moving and staying active, you’re still going to have results. Look for a new sport that doesn’t feel like exercise for you, like some light tennis. Playing tennis for fun can burn around 169 calories in 30 minutes for a woman, and 208 calories in 30 minutes for an average man.
Don’t Forget Diet
You are what you eat, and this is especially true when you’re trying to work on your fitness. No matter how hard you’re working out, you’re not going to make progress if you’re not also changing how much you’re eating and what types of food you’re eating. Keep a food log to stay on track for your fitness goals; it’ll help you remember how much you’ve eaten and get a sense of your overall improvement over time. You don’t necessarily need to count calories since many calorie counting methods are actually very inaccurate. Instead, keeping a food diary just helps you know what sort of food you’re eating, and how much you’re eating. Even better — recruit a weight loss buddy; in a 2016 Mintel Diet Trends survey, 70% of respondents said that a strong support system is crucial to achieving diet goals.
Stay Hydrated
One of the reasons that working out during the summer can be such a challenge is because it’s much easier to get dehydrated. Don’t wait until you’re thirsty to drink water. Because of how much people sweat when they’re exercising, it’s best to drink extra water to make up for it. Hydrate at regular intervals while you’re staying active to make sure your body has the fuel it needs to keep you moving.
Be Mindful Of Your Health
The summer months are going to be hot, and if you’re regularly working out outdoors in the heat, you risk potentially overheating. During your workout, take extra measures to ensure you stay cool and safe. Keep track of your heart rate, as well, and know your limits; your usual workout will inevitably be more difficult in 90-degree weather.
According to a Nielsen Global Consumer Exercise Trends Survey, 45% of millennials exercise on a regular basis. Working out in the summer can be a challenge. How do you stay fit and take care of your health during the warmer seasons?