The Heavy Feeling Reset (No Diet Required)
If you’ve been feeling a little… heavy lately, you’re not alone.
And I don’t just mean weight. I mean that puffy, sluggish, “my clothes feel snug,” “my energy is weird,” “why do I feel off?” kind of heavy.
January has a way of doing that, especially in the Midwest, where winter weather can’t decide what it wants to be. One day it’s mild, the next it’s cold, and somehow everyone is sniffling and tired. Add in holiday eating, less movement, and disrupted sleep, and your body starts sending a very normal message:
“Can we get back to steady-state?”
Here’s the good news: you don’t need a strict plan, a cleanse, or an all-or-nothing restart. You just need a short “reset” that helps your body feel lighter and more regulated, without feeling deprived.
The Heavy Feeling Reset (choose 3–5 options for the next 48 hours) 
1) Hydrate like it’s your job (but keep it simple).
Start with a big glass of water in the morning. Add another mid-morning and mid-afternoon. If plain water feels boring, use lemon, cucumber, or herbal tea. Hydration helps everything feel less “stuck.”
2) Build meals around protein + produce.
Not perfection, just focus. Eggs, Greek yogurt, cottage cheese, chicken, tuna, beans, lentils… pair it with something colorful like salad greens, roasted veggies, berries, citrus, soup veggies. This combo supports steadier energy and fewer cravings.
3) Add one “warm and light” meal.
Winter bodies love warm food. Try soup, sautéed veggies with eggs, broth-based bowls, oatmeal with protein, or salmon with roasted vegetables. Warm meals feel comforting without leaving you feeling weighed down.
4) Walk for 10 minutes outdoors (even if you don’t feel like it).
A short walk after lunch or dinner is one of the fastest ways to reduce that heavy, sluggish feeling. You’re not “burning off” anything. You’re telling your body, “We’re moving again.”
5) Cut the “extra extras” for 48 hours.
Not all treats. Not all carbs. Just the random handfuls, bites, and little add-ons that sneak in when we’re tired. It’s surprising how they sneak up on us. Enjoy what you choose but choose it on purpose. 
6) Go to bed 30 minutes earlier tonight.
Sleep is the reset button most people skip. If you’re feeling heavy, sleep is often part of the reason, especially after the holidays.
One quick check-in question
Before you “start over,” ask:
Am I hungry, thirsty, tired, stressed… or simply out of rhythm?
Your answer tells you what you actually need.
In case you’re interested, I’m hosting a free group Zoom call this Saturday morning called The Heavy Feeling Reset. It’ll last 45-60 minutes. We’ll talk through what causes that “off” feeling in winter and I’ll help you create a simple plan that fits your real life.
Comment, email, or message me “RESET” and I’ll send the details. Hope to connect with you on Saturday!
To feeling lighter,
Health Coach Carol
“Winter is the time for stories, staying warm and learning about ourselves.”– Rip Miller