For me, winter often feels like a time for hibernation -- comfy clothes, cozy blankets, and comforting foods. The chill in the air and the shorter days can leave us feeling drained, both physically and mentally. This seasonal slowdown can easily lead to putting on a few extra pounds, but it doesn’t have to be that way. Instead of letting winter sap your energy, why not focus on your diet and exercise to boost your energy levels and help you stay energized throughout the colder months? Here are some of my top tips to help you get more energy during the winter season.

Kickstart Your Day with Breakfast

One of the most important things you can do for sustained energy throughout the day is to eat breakfast. While this is a common piece of advice, it’s always worth repeating. After a long night’s sleep, your body has essentially been fasting for hours, and it’s running on empty when you wake up. Eating a nourishing breakfast within 60 to 90 minutes of waking up provides the fuel your body needs to kickstart your day.

If you’re not typically hungry in the morning, try easing into it with something simple. This way, you’re still fueling your body, even if you’re not up for a full meal just yet.

During the winter months our bodies need extra energy to stay warm and active. A great breakfast option is warm oatmeal topped with fresh fruits, nuts, and seeds. The complex carbohydrates in oatmeal provide sustained energy, while fruits and nuts add essential vitamins and healthy fats.

Smoothies are another great option. Blend spinach, bananas, berries, and high-protein Greek yogurt for a nutrient-dense breakfast that’s easy to prepare and consume. Whole grain toast with avocado and hard-boiled egg offers a balance of protein, healthy fats, and carbs to kickstart your day.

Resist the Urge to Overindulge 

Winter often brings an abundance of sugary treats, from holiday cookies to candy canes, and it's easy to give in to your sweet tooth. But those extra calories can quickly add up and leave you feeling sluggish. Instead of reaching for the cookies or the sugar-laden snacks, try satisfying your cravings with fresh fruit.

It’s essential to eat portions that are just enough to keep you energized without feeling overly full. Overeating can lead to sluggishness and decreased productivity. Focus on balanced meals that include lean protein, complex carbohydrates, and plenty of vegetables.

Using smaller plates can help you control portion sizes. Chew your food slowly and savor each bite, which can help you feel full more quickly and prevent overeating. Listening to your body’s hunger cues can also help you determine when you’ve had enough.

Snack Smart to Keep You Going

Healthy snacking can make a significant difference in maintaining your energy levels throughout the day. Nuts and seeds such as almonds, walnuts, and chia seeds, are packed with protein and healthy fats that keep you feeling full and energized.

Consider adding yogurt with a drizzle of honey and some granola for a quick and nutritious snack. Fresh fruit like apples and pears paired with a handful of nuts can also provide a quick energy boost while satisfying your sweet tooth without the sugar crash.

While fruit may not seem like the obvious choice when you're craving something sweet, it can actually be incredibly satisfying and provide lasting energy. Plus, you’ll feel better afterward without the sugar crash! Keep fruit in sight -- research shows that people who have their fruit on display are more likely to eat it. Healthy work snacks like fresh fruit are also a wonderful way to stay energized throughout the day.

Include Superfoods for Winter

Incorporating superfoods into your winter diet can significantly enhance your energy levels. Root vegetables like sweet potatoes, carrots and beets are perfect for winter. They are packed with essential nutrients such as fiber, vitamins A and C, and potassium to support sustained energy levels. They can also help stabilize your blood sugar levels which is key for avoiding energy slumps.

Dark leafy greens such as spinach and kale are packed with iron and antioxidants, essential for maintaining energy and overall health. They can be easily added to soups, salads, and smoothies.

Whole grains are an excellent source of complex carbohydrates which provide long-lasting energy. Choose grains such as oats, quinoa, and whole grain rice at every meal.

Citrus fruits like oranges, grapefruits, and lemons provide a quick energy boost. They are rich in vitamins and antioxidants that help fight fatigue.

Incorporating fish like salmon, which is high in omega-3 fatty acids and high-quality protein, can also improve your energy levels and support brain health.

Energize with Quick Workouts

On chilly winter days, it may seem like the last thing you want to do is exercise, but a quick, 10-minute workout can do wonders for your energy levels. The idea is simple: commit to just 10 minutes of movement. Once you get started, you'll often find that the initial reluctance fades and you feel more energized as you go.

If you still want to stop after 10 minutes, that’s okay. But chances are, once your heart starts pumping and your body warms up, you’ll be motivated to finish a full workout. Even just a little movement can make a significant difference in how you feel.

Regular exercise is known to strengthen the immune system, which is particularly important during the winter months when colds and flu are prevalent. Physical activity can help flush bacteria out of the lungs and airways, reduce stress hormones, and promote the circulation of immune cells.

Aim for at least 30 minutes of exercise most days of the week. This can include a mix of aerobic activities, strength training, and flexibility exercises. Consistency is key to reaping the immune-boosting benefits.

Stay Hydrated

Staying hydrated is essential for maintaining energy throughout the day, especially during the winter months. Cold weather can suppress your thirst, but your body still needs plenty of fluids to function optimally.

When you’re dehydrated, your blood flow decreases, leaving you feeling sluggish and fatigued. Dehydration is often mistaken for fatigue, so make sure you're drinking enough water to avoid this confusion.

Aim for at least eight glasses of water a day, and even more if you’re working out or spending time outdoors. Since winter air tends to be drier, it can be even easier to become dehydrated indoors.

A cozy cup of hot herbal tea can be a great way to stay hydrated and enjoy something warming during those cold winter days. Green tea is an excellent option as it contains a moderate amount of caffeine and antioxidants that can boost your energy without the jitters associated with coffee. Adding a slice of lemon can provide a refreshing and beneficial twist.

Incorporate Mindful Habits

When the winter weather starts to drain your energy, just remember these simple tips to help you stay energized. Incorporating a healthy breakfast, staying hydrated, moving your body, and making mindful food choices can help you fight off the winter slump and maintain your energy throughout the season.

If you need a jump start in your healthy eating journey, consider trying the meal plans from Seattle Sutton’s Healthy Eating. All of our meal plans start with a healthy breakfast and are fresh, delicious, and packed with the nutrients you need to power through your day!