MILWAUKEE, Wis. (WOWO) — As winter brings shorter days and early sunsets, TOPS Club, Inc. is encouraging members and the public to maintain consistent health routines despite seasonal changes that can reduce motivation and energy.

TOPS, a nonprofit weight-loss support organization, notes that limited daylight can disrupt circadian rhythms. The group recommends obtaining bright light or sunlight within the first hour of waking or using a light therapy lamp when outdoor light is limited. Consistent morning light helps support appetite-regulating hormones.

Maintaining a stable sleep schedule is also emphasized. TOPS points to research showing seven to nine hours of sleep per night is appropriate and suggests reducing caffeine and late-night screen time to support better rest.

The organization encourages following a structured meal pattern and choosing foods suited for colder months, including soups, stews, and high-protein options. Members are advised to identify whether hunger is physical or due to fatigue or boredom.

Exercise routines may also need adjustment during the winter months. TOPS suggests taking advantage of early daylight for outdoor walks or shifting workouts to midday or indoor activities. Even short daily sessions can help maintain consistency.

The group highlights the benefit of setting short-term, specific goals and tracking habits visually. They also emphasize the role of accountability and social support through group activities, classes, or local TOPS chapters.