As we march into the final days of the year, health and fitness influencers say there’s no better time for transformational change.
TikTok’s viral “winter bow” trend encourages adopting a disciplined wellness routine that ensures you’ll feel and look your best by the first day of 2025 — and getting it right could mean losing weight without all the pressure of a New Year’s resolution.
Weight loss coach Kelly B. Story told The Post that a winter break is “a short period specifically dedicated to making your goals for the coming year your top priority.” Most agree that it extends from October 1 to January 1.
Why winter?
Story explained that when daylight diminishes during the cooler months of the year, we tend to have more time for ourselves: “During a season where loneliness is more common, it’s a very opportune time to paying attention to the things you want to achieve in improving your mental, physical, emotional and spiritual health.”
She noted that cases of seasonal affective disorder (SAD) peak during the winter months. The condition is characterized by low energy levels, social withdrawal, brain fog, irritability, anxiety, weight gain, guilt and cravings. SAD affects about 5% of US adults, while another 10% to 20% suffer from the milder winter blues, according to the Cleveland Clinic.
Story says being proactive about self-care is one way to beat these blues.
Her winter bow strategy helps her wake up with a purpose and something substantial to achieve, and she notes that it boosts self-esteem and curbs stress.
Winter bow goals are as varied as the people who set them. A TikTok creator plans to exercise four or five times a week, drink a gallon of water a day, read 20 pages a day, cook a new recipe a week and save money.
A third social media user aims to give up alcohol, walk 10,000 steps a day, sleep six to eight hours a night and cut toxic people out of her life.
However, Story said the fall of winter is an ideal time to crush weight loss goals.
“Losing weight with this method can be done easily considering you’re entering your winter bow with a strong mindset and an ultimate goal to keep your eyesight open,” she said.
“It’s a great way to build healthy habits and move into 2025 with a solid foundation of progress without the daunting expectations of a New Year’s resolution.”
To ensure success, Story recommends doing the mental work before setting your goals.
“Be intentional about the things you want to achieve. Physically write them down, so at the end of each day, you can check off the steps you’ve completed and watch your consistency build over time,” she said.
Her number one tip for a successful winter bow is to banish negative self-talk.
“It’s very easy to fall into an all-or-nothing mentality when setting strong, timeline-oriented goals for yourself,” she said. “You have to go into it with the expectation that there may be some bumps in the road, but when you realize that progress is a ladder and not an escalator, you can still reach your destination on time.”
When you understand that progress is a ladder and not an escalator, you can still reach your destination on time
Kelly B. History
History says that most people who embark on a winter bow start off strong, but experience setbacks around the four-week mark when the excitement of goal-setting wears off.
“Discipline is a superpower, and when you can actively tap into it when you hit the wall, the spark and excitement will always return,” she explained.
Steps to a successful winter bow
- Write down clear goals that you can check off every day
- Wake up early
- Have a structured program
- Set non-negotiables for yourself
- Eliminate negative self-talk
With the holidays on the horizon, Story offered ways to navigate family stressors and unhealthy temptations in ways that support your winter bow.
“Ask yourself in advance, ‘What is in my control?’ and ‘What actions can I take to enjoy my vacation experience?’ not giving up on what’s important to me,” she said.
“For me, that’s like doing my long-distance run on Thanksgiving morning, eating intentionally and consciously, and not spiraling over things that are out of my control, so I have a smooth transition on the next day.”
Previously, Dr. Nicole Van Groningen, an internal medicine physician in Los Angeles, shared her top tip for a good winter bow: limiting your goals.
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Image Source : nypost.com