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Why You Should Start Working On Your Summer Body In Winter

Why You Should Start Working On Your Summer Body In Winter

Summer is still months away, which means many of you haven’t begun thinking about your summer body yet. But if you’re the kind of person who realizes every April that you have mere weeks before beach season hits, and then hit the gym in a desperate flurry of cardio and weightlifting to drop those love handles before you break out the bikini, then it may be time to consider a new tactic.

A short, month-long burst of exercise and portion control will not transform your body, and if you have loftier goals than losing an easy five to ten pounds, then you’re going to need much more time to get the results you want. Fitness is developed through lifestyle changes, not short challenges or temporary diets and fitness regimes. If you want to get that rocking summer body, you need to get started several months in advance. You need to start in winter.

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Cold weather helps you lose weight faster

The colder weather may encourage bundling up instead of swimsuit season, but it turns out cold weather encourages your body’s fat burning ability to kick into gear. The chilly temperatures force your body to expend more energy to preserve your body’s internal temperature, which means your body is burning through more calories just to stay warm in the winter.

Your body has white and brown fat tissue. The two have different purposes; white tissue is stored energy, and it’s the fat you accumulate from consuming excessive calories. Brown fat tissue, on the other hand, functions more like muscle and actively burns white tissue. It’s found more prominently in babies than adults, but as an adult you still have some brown fat in your body. The cold weather encourages brown fat to kick into gear and start burning white fat tissue.

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Temperatures don’t have to be very low to activate brown tissue. Even a brisk 66 degrees can produce significant fat-burning activity, which means exercising outside in the winter, even for the friendlier climates, can help your fat-burning goals more than hot weather.

Exercise can beat the winter blues

Colder weather is likely to bring about the winter blues. Seasonal affective disorder, or SAD, is a common diagnosis around this time, a depressive episode caused by gloomy days and a lack of sunlight. However, exercise has mood-boosting properties that can ward off the negative vibe that winter may bring you. Exercise releases endorphins that help give you a short-term mood boost, but it also helps stabilize your mood long-term, making it a natural antidepressant that’s beneficial to your mental and physical health.

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Rather than letting winter get the best of you, start a regular fitness regime that can help you sort through emotional stress and struggles in the coldest time of the year. It will also help your immune system and cravings for food, making it helpful to keep you healthy and keep your portions and meals controlled and balanced.

Weight loss is a long-term commitment

The most important reason to get started on your summer body in winter is because quick weight loss is notoriously temporary. Just like your bikini wax or that fancy laser hair removal you got, you will have to continue to maintain your body in the months ahead. A regular, gentle introduction to a fitness regime and new diet can help you lose 1 to 2 pounds a week, generally accepted as the most reasonable and realistic amount of weight you can lose without resorting to unhealthy habits or dropping weight that will come right back as soon as you slack off.

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Most people regain the weight they lose, regardless of how they lose it, but those who adopted a gradual lifestyle change versus a sudden dive into a fitness program are more likely to succeed in losing weight and keeping it off long-term.

Rather than a pre-summer hustle, get your fitness goals ready now, before the cold weather transitions into spring. The head start will give you a better chance at success and help you rock that bathing suit with confidence in July.

Featured photo credit: Jakob Montrasio via flickr.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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