How to Boost Your Energy During the Winter Months

For me, winter often feels like a time for hibernation: loungewear, cozy blankets, and comforting foods. The chill in the air and shorter days can leave many of us feeling drained, both physically and mentally. It’s easy for this seasonal slowdown to lead to lower energy levels and even a few extra pounds, but it doesn’t have to.

Instead of letting winter sap your energy, focusing on what you eat and how you move can help you feel energized, balanced, and motivated all season long. Here are my top tips to help you stay energized during the colder months.

Kickstart Your Day with Breakfast

One of the most important things you can do for sustained energy is to eat breakfast. After a long night of sleep, your body has essentially been fasting for hours and is running low on fuel. Eating a nourishing breakfast within 60–90 minutes of waking up helps jumpstart your metabolism and stabilize blood sugar, setting the tone for the rest of the day.

If you’re not typically hungry in the morning and skip breakfast, start small. Even a light, simple breakfast is better than skipping it altogether and often, your appetite will naturally improve over time.

Start Your Day Right with a Healthy Winter Breakfast

During winter, our bodies need extra energy to stay warm and active. Warm, nourishing breakfasts are especially helpful this time of year.

Some great options include:

• Warm oatmeal topped with fruit, nuts, and seeds for long-lasting energy

• Smoothies made with spinach, berries, banana, and high-protein Greek yogurt

• Whole grain toast with avocado and a hard-boiled egg for a balance of protein, healthy fats, and carbohydrates

These balanced breakfasts provide the nutrients your body needs to stay energized without the mid-morning crash.

Resist the Urge to Overindulge

Winter often brings an abundance of sugary treats, like holiday cookies, candy canes, and festive desserts. While enjoying these foods occasionally is part of a healthy lifestyle, frequent overindulgence can leave you feeling sluggish and low on energy.

Instead:

• Satisfy sweet cravings with fresh fruit

• Build meals with lean protein, complex carbohydrates, and vegetables

• Eat until comfortably satisfied, not overly full

Simple habits like using smaller plates, chewing slowly, and paying attention to hunger cues can go a long way in preventing overeating and maintaining steady energy levels — especially during the holidays.

Snack Smart to Keep Your Energy Up

Healthy snacks can help bridge the gap between meals and keep your energy steady throughout the day.

Some energizing snack ideas include:

• Nuts and seeds like almonds, walnuts, or chia seeds

• Yogurt with a drizzle of honey and a sprinkle of granola

• Fresh fruit paired with a small handful of nuts

Fruit may not always seem like the obvious choice when you’re craving something sweet, but it provides natural energy without the sugar crash. Keep fruit visible at home or work. Research shows people are more likely to eat it when it’s easy to see and grab.

Include Winter Superfoods

Incorporating nutrient-dense “superfoods” into your winter meals can make a noticeable difference in your energy levels.

• Root vegetables like sweet potatoes, carrots, and beets provide fiber, vitamins A and C, and potassium to support sustained energy

• Dark leafy greens such as spinach and kale are rich in iron and antioxidants

• Whole grains like oats, quinoa, and brown rice deliver long-lasting fuel

• Citrus fruits help fight fatigue with vitamin C and antioxidants

• Fatty fish like salmon offer omega-3s and high-quality protein and healthy fats to support both energy and brain health

Energize with Quick Workouts

On cold winter days, exercise may be the last thing you want to do. But even 10 minutes of movement can dramatically boost your energy. Commit to just 10 minutes. Often, once you get started, your body warms up and motivation follows.

Regular physical activity:

• Improves energy and mood

• Supports immune health during cold and flu season

• Reduces stress and mental fatigue

Aim for about 30 minutes of movement most days, whether it’s walking, strength training, stretching, or a mix of activities you enjoy.

Stay Hydrated (Yes, Even in Winter)

Hydration plays a major role in energy levels, yet it’s easy to drink less water in colder weather. Dehydration can leave you feeling tired, foggy, and sluggish and is often mistaken for fatigue.

Tips to stay hydrated:

• Aim for at least 8 glasses of water per day

• Drink more if you’re exercising or spending time outdoors

• Enjoy warm beverages like herbal or green tea

Green tea offers antioxidants and a gentle caffeine boost without the jitters, and adding lemon provides a refreshing, nutrient-rich twist.

Incorporate Mindful Habits

When winter weather starts to drain your energy, remember that small, consistent habits make the biggest difference. Eating a balanced breakfast, staying hydrated, moving your body, and making mindful food choices can help you beat the winter slump and feel your best all season long.

If you’re looking for a jump start, Seattle Sutton’s Healthy Eating meal plans make it easy. Every plan includes a healthy breakfast and delivers fresh, delicious, portion-controlled meals packed with the nutrients you need to stay energized even on the coldest winter days.