Fall Into a Healthier You: Tips for Embracing Autumn with Your Best Foot Forward 

In this article:

• Shift your mindset as summer ends and fall begins so that you can make the most of the change in seasons.
• Establish a new routine that lets you accomplish what you want as you progress towards your healthy goals.
• Look for seasonal fall produce and notice better energy for exercise.
• Be mindful, manage stress, and get plenty of sleep.
• Lark is available 24/7 to help you eat healthier and achieve your health and weight loss goals with or without GLP-1 medications.

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Are you ready to embrace the change of the season? Summer schedules can vary due to vacations or breaks from school, especially if you are a student or a caregiver for a student. Even if you don’t take a vacation or get time off from work or school, summer can feel quieter with its long days and hot weather, and quieter neighborhoods. 

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The beginning of fall can feel like a jolt if your summer’s been a little slower. School, work, and social events can all be more urgent. While this may seem like a lot, it can be an opportunity to establish a routine that supports healthy living to help you reach your weight loss and health goals. Here are some tips for embracing autumn while putting your healthiest foot forward.

Making the Mindset Shift from Summer to Fall

Your mindset leads the way, so prepare yourself mentally for a healthy fall. If your autumn is going to be busy, think of it as purposeful and efficient. It’s a time to leave behind unhealthy habits that may have taken extra time. 

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Here are some examples. 

• Ice cream and smoothie treats can drain your energy and leave you feeling dehydrated
• Evening cocktails that leave you feeling tired the next morning
• Late-night snacks that can interfere with sleep or planning for the next day

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Think about going back to the basics for a productive and simple fall. 

Seasonal Foods to Fuel Your Body

Summer food preferences can lean towards light and refreshing meals like salads, bowls, and grilled items. When chilly autumn weather hits, your preferences may shift towards more substantial and warming foods. Hearty meals can be just as nutritious and good for weight control as cooler summer fare. 

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Here are some tips for making fall foods work for your health.

• Accept your body’s changing preferences. It’s okay to want heartier foods
• Embrace seasonal produce. Watermelon and tomatoes may be less abundant, but brussels sprouts, acorn and butternut squash, and kale are just some of fall’s star superfoods
• Overhaul comfort food recipes with healthier choices. For example, blend potatoes or cottage cheese into soups to make them creamier instead of using full-fat cream, or bake strips of sweet potato and carrots instead of having French fries.
• Look for colorful, nutrient-dense produce to support your immune system as flu season approaches. Orange sweet potatoes and carrots, white onions, green spinach, brown mushrooms, and red bell peppers are some examples.

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Keep protein in the spotlight. Add it to soups, stews, and sheet pan meals to stay satisfied and get important nutrients. 

​Recharge Your Routine: How to Re-energize Your Workouts

Take advantage of cooler weather to re-energize your workouts. Summer weather can make exercise more challenging if you enjoy the heat, and it can be even more difficult if you are sensitive to it. Enjoy cool, fresh air as fall weather takes over. You may feel stronger or notice a sudden improvement in your endurance if you’ve been working out all summer. 

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It’s always important to be cautious when it comes to physical activity. Here are some tips.

• Days are getting shorter. If you exercise in the early morning,later afternoon, or evening when it’s dark, take precautions like staying in well-lit areas that you’re familiar with and wearing reflective clothing
• If you’re unsure about safety outdoors, stay indoors and work out at home, walk at a mall, or go to a gym
• Only increase your activity levels gradually. If you took the summer off or reduced your activity level, ramp it up slowly and safely to avoid injury
• Start with a gradual warm-up to avoid injury, especially in chilly weather

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A new season can be a great time to start a fresh exercise routine. Try new activities like a group fitness class or a different walking route. It’s fun and effective to challenge your body and mind in new ways!

Managing Stress as the Season Changes

Change can be stressful, even if it’s predictable and normal like a change in season. To manage it effectively, first acknowledge and accept it. Then think about a plan to manage it so it doesn’t become overwhelming.

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Here are some tips. 

• Create a schedule that includes time for your healthy behaviors like physical activity, healthy meal planning and prep, and joyful hobbies
• Practice gratitude. A quick and simple way to start is to think of one thing in the morning or evening that you’re grateful for. Blue skies, orange leaves, a smile someone gives you, and a fresh, juicy orange are all reasons to feel grateful
• Make your home your sanctuary. Whether you like decorations, cozy blankets, candles, photographs, or music, make your home a place where you feel safe and comfortable. If you only have a small space to call your own, turn it into your happy place as much as you can

Catch Up on Sleep

Fall nights can offer good sleeping weather, especially if you had trouble sleeping during warm summer nights! Let your bedroom get cool and use blankets to stay cozy and warm overnight. Getting more sleep if you were short during the summer can support better weight loss, blood sugar control, and energy.

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Good sleep doesn’t happen by accident, so make it a priority! Set a consistent bedtime, and follow a bedtime routine. Eat an early, light dinner that doesn’t have caffeine or alcohol, and focus on nutrient-dense foods like whole grains, vegetables, and a lean source of protein. 

How Lark Can Help

Shift your thinking to embrace the change in seasons from summer to fall, and you can experience better health. Lark can help you make more small changes to improve heart health, lose weight, and manage or prevent chronic conditions. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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