Is autumn actually the best time of the year to lose weight? In summer I do not have the energy to think about calories very carefully: there are holidays, trips, weekends at the cabin and restaurant food. When everyday life returns in autumn, things are different. In this post I explain why I would rather start losing weight right now, and how I would put the darkening evenings to good use.
This post is my own view, not a rule. If you want the practical steps straight away, read How to lose weight: seven steps that work.
In summer you do not have to count everything
A lot happens over the summer. We eat out, have barbecues and treat ourselves more than usual. I do not think there is anything wrong with that. Not everything has to revolve around calories all year round.
At some point, though, summer ends. That is a good moment to stop and think about what you really want from the rest of the year.
In autumn everyday life returns
In summer the days are all different, schedules are messy and there is something going on in every direction. In autumn, work, studies and everything else return to their usual rhythm.
Days that repeat in the same way are an advantage in weight loss. Meals and logging are easier to keep as a routine when one week looks roughly like the one before. In summer I do not necessarily want any precise goal, but in autumn having one feels good.
Read also: motivation is a myth, routines decide.
Dark evenings: a problem or an opportunity?
Autumn has its downside too. The evenings get darker and more time is spent indoors. In summer it was easy to go somewhere or find something to do, but in autumn it is easier to stay at home. Then you notice you are sitting at the computer or in front of the television, and suddenly you fancy something tasty. I have noticed this in myself, at least from time to time.
I have started to look at it the other way round, though. When the summer's activities die down, there is more free time in the day. You can spend it on treats, but you do not have to. The same time can go to things like these:
- a walk or other everyday activity
- the workout there never seemed to be time for in summer
- cooking food in advance for the coming days
- planning what to eat the next day.
I have noticed that when there is something to do during the day, I think about food less. If the evening offers two options, nibbling on something small the whole time or going for a walk, the second one usually leaves me feeling much better.
Logging gives the day a structure
What I like most about logging calories is that it shows what I actually eat during the day. Without logging I easily eat a little something here and there, and in the evening I do not even remember how much it added up to. In autumn this matters more, because more time is spent at home.
When I log what I eat, I also see where the calories go. Sometimes they go to meals, sometimes to treats. Now and then a surprisingly large share goes to eating something just because I felt like it. Simply noticing this is useful, even if you do not change anything yet.
Open the food diaryRead also: hidden calories and why the scale won't move.
You do not have to pay summer back
I do not think that autumn is for paying back what was eaten in summer. There is no need to feel guilty about the summer, even if there were more treats than usual. However the summer went, it went. Autumn is a new period.
I think it is good that the year has a clear point where you can stop and decide where your time goes next. To me, losing weight does not mean putting life on hold. I just do some things a little more deliberately.
I do not want to be as strict as possible with calories all through the autumn either. It is more interesting to think about what to spend the time on.
How I would start myself
- Choose one goal. For me it can be losing weight, improving my training or simply getting my calories logged regularly again.
- Find your starting level. Work out how much energy you use and choose a moderate calorie deficit. A start that is too strict usually ends quickly.
- Log the first week as it is. Do not change anything yet. Just see where the calories go.
- Plan something other than the sofa for the evenings. A walk, a workout or cooking the next day's food all work well.
At the end of the week I look at the average, not a single day. One bigger evening does not ruin the week.
The fun of summer has been had. Now is a good time to do something for yourself again.
Frequently asked questions
Is autumn a good time to start losing weight?
For many people it is, because everyday life and schedules become regular again and routines are easier to build. The best time is still the one when your own life leaves room for new habits.
Do I have to make up for summer treats in autumn?
No. Strict compensation easily leads to a deficit that is too large to keep up for long. A moderate calorie deficit and ordinary routines are enough.
How do I avoid evening snacking on dark evenings?
Find something to do in the evening, eat proper meals during the day and log your snacks too. Logging shows how much really adds up in the evenings.
Where do I start if I have never counted calories?
First work out your energy needs and then log one ordinary day in the food diary. The steps are covered in order in the beginner's guide.
Sources and further reading
Checked 1 October 2026