What Is Winter Arc? How This Challenge Can Help Kickstart Weight Loss

If you've been scrolling through TikTok recently, you might have come across the "winter arc" trend — a sort of fresh take on the "new year, new me" mindset.

The idea behind this social media wellness trend is simple: Take advantage of the natural "hibernation" period of the colder months to get active, reset, and work toward your health goals.

While there are different ways to interpret the winter arc, the core idea is about building healthier habits, prioritizing wellness, and focusing on self-improvement.

Though it’s technically supposed to take place between October 1st to January 1st, you can apply the winter arc concept throughout the entire winter season. So if you’re just hearing about it now, don’t worry. After all, we still get some of the shortest days of the year between January 1st and March 1st, so there's plenty of quiet time to harness this season's potential.

Now let’s dive into how you can kickstart your own winter arc to meet your weight loss and fitness goals.

There aren’t strict winter arc rules — it’s about staying consistent and practicing self-discipline without being too hard on yourself. While you can focus on spiritual or mental wellness, many people use this time to work on fitness and weight loss goals.

Here are some pointers to help you get started while you think about what your own winter arc will look like:

• Start by reflecting on the past year. What worked? What didn’t? What habits or lessons do you want to carry forward, and what’s better left behind? Whether you talk with a friend, personal trainer, or just your journal, this reflection helps set the stage for healthy habits that align with your goals and values.

• Set clear goals for the year ahead. Start with smaller winter-specific goals that you can work on between January and March. Use the SMART goal method — specific, measurable, achievable, relevant, and time-bound. Take it a step further by writing them down or talking through your ideas with someone you trust. Don’t be shy about celebrating progress along the way to keep you motivated.

• Make a vision board. And now for the fun part of visualizing your goals and dreams. You can collage with magazines or use Canva or Pinterest. Include mantras, quotes, favorite colors, empowering images, or anything inspiring. This fun, creative step helps you stay connected to your "why" and energized to stick with your winter arc.

The winter arc challenge is all about becoming the healthiest version of yourself, mentally and physically. Here are some things you could focus on.

1. Get Active

Exercise is a key component of any weight loss plan, and the winter months don’t have to deter you from maintaining or starting a workout routine.

Aim for 150 minutes of cardio weekly, as recommended by the CDC. And don’t forget to add some strength training — good news, shoveling counts! 

Bundle up for some fun outdoor winter activities like:

• Ice skating

• Sledding

• Cross-country skiing

• Downhill skiing or snowboarding

• Snowshoeing 

And explore indoor cardio options like home workouts, yoga classes, or the gym. Winter is also a great time to think outside the box and try something new, like joining a local basketball or hockey league. 

Other options include:

• Taking lessons at a climbing gym

• Swimming laps at an indoor pool 

• Meeting a friend at an indoor tennis or pickleball court

In addition to workouts, you can also focus on increasing your overall movement. Small changes, like taking the stairs or stretching during work breaks, can help boost calorie burn and keep you feeling energized.

2. Build Healthy Eating Habits

Winter is a great time to focus on healthy, comforting foods that nourish your body and support weight loss. Enjoy seasonal options like soups, stews, and roasted veggies, and prioritize eating nutritious foods that can help fuel your body more efficiently, such as:

• Winter vegetables

• Whole grains

• Lean protein

• Legumes and healthy fats

And though what you eat matters, so does how much you eat — check out our guide to healthy portion control for more tips and suggestions.

3. Prioritize Sleep

Quality sleep is essential for overall health. And it helps support healthy weight loss. So consider prioritizing sleep hygiene in your winter arc challenge.

Lack of sleep can disrupt hunger hormones like ghrelin and leptin, leading to increased appetite and overeating. Being well-rested makes it easier to stick to healthy habits like exercising and preparing nutritious meals.

The CDC recommends adults get seven to nine hours of sleep nightly to support optimal health and well-being.

4. Stay Hydrated

Staying hydrated in winter is easy to overlook, but it’s just as vital for health and weight management as it is in the warmer months. Here’s how trying to drink more water can help support healthy living goals:

• Drinking about two cups of water (the equivalent of one bottle) before meals may aid weight loss by helping you feel fuller, naturally reducing calorie intake. Over three months, this simple habit could lead to a two to five-pound difference.

• Research suggests hydration might support fat breakdown, promoting weight loss at the cellular level.

• Proper hydration might make workouts feel less taxing, allowing you to work out harder or longer, burning more calories in the process.

5. Focus on Self-Care

A winter arc is all about finding what works for you, and these practices can help boost both physical and mental well-being:

• Get fresh air and vitamin D. Even brief outdoor time can be revitalizing. Take a short walk around the block in warm layers, or simply soak up sunlight when possible. For added support, consider using tools like a SAD light or red light therapy mask to fight winter blues and boost your mood.

• Focus on self-care. Self-care comes in many forms, so choose what feels most restorative to you. It could be mindfulness practices like meditation, journaling, or reading. Or, it might be physical pampering like mani-pedis, massages, or simply carving out more "me-time.”

6. Explore Medication Options

Sometimes, lifestyle changes alone aren’t enough to achieve your weight loss goals. If you think you may qualify for weight loss medication, winter can be a great time to explore this option.

Why winter? We’ll dig into this a bit more in the next section, but to put it briefly, this season can feel like a fresh start. And who knows? Maybe medications that suppress appetite or reduce cravings could work particularly well for you during this quieter, more reflective time of year.

Weight loss medications, like GLP-1s, can offer valuable support by:

• Suppressing appetite

• Quieting food cravings

• Helping you adapt to new diet and exercise routines

These medications come in both pill and injection forms. Some injections for weight management (which are sometimes prescribed off-label for reasons other than their FDA-approved purpose) include:

• Semaglutide (Ozempic^®, Wegovy^®, and compounded versions)

• Tirzepatide (Mounjaro^®, Zepbound^®, and compounded versions)

• Liraglutide (Saxenda^®, Victoza^®, and compounded versions)

Pills that may be taken for weight loss (some of which are also prescribed off-label) include: 

• Metformin 

• Contrave^®

• Topiramate (Topamax^®)  

These meds are most effective when combined with healthy eating and regular exercise. A healthcare provider can help you figure out which option is best for you, and chat through potential benefits, risks, and side effects.

If this feels like the right next step, consider taking our free online assessment to see if you qualify. 

This Time of Year Aligns With New Year’s Resolutions

Jumping into your winter goals in January is a great way to frame your New Year’s resolutions. In fact, the collective motivation and structure of New Year’s resolutions might be inspiring, too.

A 2024 Pew Research poll found that 30 percent of adults made New Year’s resolutions. And seeing others work toward personal growth might inspire and motivate you to pursue healthier habits to manage winter weight gain. 

You May Be Less Busy Than in Summer and Fall

Even if you’re not a New Year’s resolution person, January often brings a welcome slowdown after a holiday season full of indulgences.

With fewer social gatherings and quieter days, it’s a great time to refocus on personal development and long-term health goals. Colder weather and shorter days encourage staying home, creating a perfect opportunity to get laser-focused on habits like meal planning, exercise, or even exploring weight loss medications if that’s been on your mind.

And if cabin fever strikes, heading to the gym or a workout class can break up the day and feel especially rewarding when outdoor options are limited.

Cold Weather Can Be Invigorating

The brisk air is refreshing and may motivate you to move and warm up.

While the cold doesn’t directly boost energy levels, the crisp sensation can be uplifting. Plus, stepping outside — even on cloudy days — provides fresh air, which can boost your mood and overall well-being.

Cold Weather Means Hot Food

Colder temperatures might aid weight loss in a few ways, like encouraging you to warm up your kitchen with healthy meal prepping. 

Winter comfort foods, like soups, stews, and whole grains, can be nourishing and healthy. Lean into these warming, wholesome meals to help support weight management.

Embarking on a winter arc is the perfect chance to focus on your health and wellness during the quieter, colder months. Whether you're working toward weight loss, fitness, or just feeling better overall, winter has some unique benefits to help you stay on track.

Here’s what to keep in mind about the winter arc challenge, whether you start it on January 1st or October 1st:

• Use the slower season to your advantage. Winter’s quieter vibe gives you the space to focus on your goals without the usual distractions.

• Set achievable goals to support your health. Take some time to reflect on the past year, set some realistic goals using the SMART method, and keep yourself motivated by celebrating small wins and creating a vision board.

• Prioritize sleep, hydration, healthy eating, and getting active. Winter is a great time to focus on habits like getting enough rest, drinking enough water, exercising, and choosing nutritious, comforting foods.

Winter might also be the perfect time to explore weight loss medication if that’s something you're interested in, as it gives you privacy and time to adjust.

At the end of the day, the winter arc is all about consistency and taking care of yourself. It’s your chance to hit reset and work on your health goals.