The Summer holidays are often full of late nights and extra food – taking that well-deserved break and enjoying yourself – which is so important. But once the season ends, many people head into September feeling a little heavier, sluggish, and ready for a reset. The good news? Autumn is the ideal time to refocus and build momentum in the final quarter of the year.
Don’t Stress Over Holiday Weight
If you’ve noticed the scales creeping up, don’t panic. Much of that post-holiday weight isn’t fat but water, caused by higher carbohydrate intake from all the breads, pizzas, chips, and puddings we love to indulge in while away. Carbs store with water, which makes weight gain sometimes look more dramatic than it really is.
Once you return to balanced eating and consistent training, that extra weight begins to drop quickly. There’s no need to cut carbs altogether — just get back into a steady routine and you’ll soon feel more like yourself.
Stay Consistent, Even in Colder Months
It’s tempting to ease off when the weather turns colder and we start reaching for jumpers and coats – layer season is here! But remember: the work you put in now pays off later. Progress made in autumn and winter sets the foundation for next spring and summer. Don’t let your jumpers and joggers hinder your goals with a “I’ll get back on it in spring” mindset.
Broaden Your Healthy Habits
A reset isn’t only about the gym — small lifestyle shifts make a big difference:
- Plan your meals: A little prep each week helps you avoid relying on quick, less nutritious options.
- Prioritise sleep: Quality rest supports recovery, focus, and energy levels.
- Stay hydrated: Cooler weather can make us forget to drink water, but hydration is key for performance and overall health.
- Stay active outdoors: Walks, runs, or even bike rides in the crisp autumn air can boost mood and keep you moving between gym sessions.
Set Clear, Achievable Goals
Having a target keeps you focused and accountable. Whether you want to lose body fat, build lean muscle, or lift heavier in the gym, break it into short, realistic timeframes — for example, four, eight, or twelve weeks. Each milestone gives you something to celebrate and keeps your motivation high.
