Hi There,
Welcome back to K&T blog, how are you?
We hope you had a good week and that you are cementing your new healthy lifestyle as we are crossing into the second half of the year. On our side, we are still on a weight loss journey roller-coaster ride whereby one week there is a good weight loss progress and then followed by a week of weight gain, it feels like there is a weekly change of shifts, what is happening in 2025 🙂 . But we know that good or bad, high or low, the key to weight loss success is to keep working on it until you become consistent.
“Numbers don’t lie. I think it’s pretty cut and dry what consistency is” – Willie Cauley-Stein
Yesterday we went on a hiking trip as a family, it was good to be out in nature even though it was very cold since it is winter here in South Africa. We normally and intentionally challenge ourselves to be active in this season to counter the effects of winter comfort, being sedentary and things like the S.A.D (Seasonal Affective Disorder), these can reverse your weight loss progress.
Seasonal Affective Disorder (SAD) is defined as “a type of depression that recurs in a seasonal pattern, typically beginning in the fall or winter months and remitting in the spring or summer. It’s often referred to as “winter depression” because the symptoms are usually more pronounced during the colder, darker times of the year due to reduced sunlight exposure.“.
SAD can lead to weight gain and affect your weight loss journey negatively. One can imagine, in winter there is a natural decrease in energy levels and reduced desire for physical activity, so if you couple this with a form of depression you will turn to eat more and move less and less. It is also highlighted that disturbed sleep patterns and increased cortisol (stress hormone) levels are common in SAD, these contribute to metabolic changes that favor fat storage, making weight loss even more challenging during the winter period.
Some of the tips that are recommended to counter the effects of SAD on a weight loss journey are:
- Spend Time Outdoors: Even on cloudy days, getting natural light can be beneficial. Try to get outside for a walk or simply sit near a window during daylight hours.
- Schedule Regular Exercise: Even short bursts of activity can improve mood and boost metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Find Enjoyable Activities: Choose activities you genuinely like, whether it’s dancing, hiking, or a fun fitness class, to make it more sustainable.
- Focus on Nutrient-Dense Foods: Prioritize lean proteins, fruits, vegetables, and whole grains to feel fuller and more satisfied, reducing cravings for unhealthy options.
- Prioritize Quality Sleep: Aim for 7-9 hours of quality sleep per night. Create a conducive sleep environment (dark, quiet, cool).
- Stay Connected: Combat social withdrawal by connecting with friends and family, joining clubs, or engaging in social activities.
That’s it for this week, if you are in Winter right now and are felling blue, chances are you might be going through the Seasonal Affective Disorder (SAD) and now knowing its negative effects on your weight loss, it is a good idea to challenge yourself to eat better, sleep better , to go outside and move a little more.
“Comfort is the enemy of progress” – P.T Barnum
Until next week, Stay blessed.
Kat & Tshepi
Kat & Tshepi 