Beat the Heat: 7 Ways to Avoid Extra Pounds This Summer

Fitness in Midlife on June 30, 2024

Older women in bathing suits sitting by the pool with drinks.

Summer is here! Restaurants are opening their patios and rooftops, grills are being fired up for cookouts, and the beaches are packed with sunbathers. It’s easy to coast through the summer months in vacation mode, but oftentimes, it can lead to a few unwanted pounds by the time fall hits. So, how can you avoid it?

Let’s look at the top causes of summer weight gain and seven strategies for keeping it off.

Causes of Summer Weight Gain

A group of friends eating dinner outdoors.

What causes us to gain that extra weight during the summer season, exactly? Here are the biggest reasons:

Overindulgence: Summertime social gatherings, cookouts, and carnivals offer an abundance of delicious, high-calorie foods and drinks, which can lead to overindulgence.
Lack of Physical Activity: It’s easy to kick back and relax all summer, which leads to less physical activity. The hot, humid weather can also make it difficult to exercise outdoors.
Irregular Eating Patterns: Irregular meal timings and excessive snacking can disrupt the body’s natural hunger and fullness cues.

So, what can be done about it? The following are 7 tips for preventing summer weight gain.

1. Practice Mindful Eating

Happy older couple unpacking a bag of groceries in the kitchen.

It’s simple but game-changing: Be mindful of what you eat! Savor each bite, eat slowly, and pay attention to hunger and fullness cues. This can help in avoiding overindulgence.

Here are a few more tips for mindful eating:

Be mindful, but don’t deprive yourself. If you want a slice of pie, have one! A little indulgence here and there is actually a good thing. It helps to keep you from feeling deprived and ultimately binging later on.
Remember, it’s all about balance. If you know you’re going to indulge in a delicious dinner with friends, try to balance it out with mindful eating earlier in the day. Eat a light breakfast and lunch, and make sure to get in some veggies and lean protein. That way, you’ll have some room in your diet for a main meal and dessert without blowing your entire daily calorie intake.
Watch your liquid diet, too. While margaritas, daiquiris, and other fun summer beverages can be tempting, they are often loaded with sugar and calories. Moderation is key!

2. Try Your Best to Stay Active

Photo Credit: Shutterstock

It can be tough to stay on track with fitness and exercise during the summertime, but it’s so important to stay physically active whenever possible to keep from adding on extra pounds.

Short, effective workout routines can be done at home or in a limited space, and even a 10 or 20-minute workout is better than nothing. (And yes, a shorter workout can still make a difference!)

Here are three workouts you can try this summer:

Want to get a little more creative? Here are some fun ideas for switching up your workouts:

Choose a cozy cardio option that’s more approachable than an intense workout.
Try something different, like weighted hula hooping.
Add some relaxing yoga poses to your daily routine.

3. Plan Ahead

Older woman preparing healthy food in the kitchen.

It’s easy to let your workout routine fall by the wayside when you’d rather be sitting seaside! If you want to stay on track, it’s helpful to set an exercise schedule and stick to it.

Block out time in your calendar for your physical activity, even if it’s just one or two days a week. Keep it simple if that helps you stick with it! For example, take a walk around the block (or on the beach!), go out dancing, or take a bike ride. It gives you something fun to look forward to, and you’ll burn calories while you’re at it.

As for meals? Try preparing healthy dishes for social gatherings, or eat a balanced meal before heading to avoid excessive snacking.

4. Stay Hydrated & Rested

Between all the social gatherings, concerts, cookouts, and other activities during the summertime, it’s easy to slack on sleep and hydration.

Unfortunately, a lack of sleep can disrupt hormones that regulate hunger and appetite. When you’re overly tired, you’re more likely to reach for sugary snacks and extra calories to keep you going.

Research has found that a lack of sleep is associated with increased calorie intake, weight gain, and more belly fat. It’s best to aim for 7 to 9 hours of sleep per night to keep you well-rested.

It’s also important to prioritize hydration, especially during the sweaty summer months! Drinking plenty of water will help you stay fuller longer and, ultimately, less likely to overeat. It will also help keep your metabolism going strong. If you’re enjoying a few alcoholic beverages, drinking water can also help moderate how much you consume and prevent that dreaded hangover.

5. Incorporate Healthy Substitutions

A plate of zucchini noodles with halved cherry tomatoes.

Make your favorite meals more nutritious by substituting healthy alternatives.

Here are a few examples:

Use whole-grain flour instead of white flour
Try spaghetti squash or zucchini noodles instead of pasta (or use whole wheat pasta)
Opt for grilled foods instead of fried when possible
Enjoy a burger without the bun
Substitute regular fries with sweet potato fries
For a sweet tooth, grab some fruit instead of cookies, cakes, or candy

It’s also helpful to reduce sugar when baking and incorporate more vegetables into dishes whenever possible!

6. Manage Stress

Older woman doing a cobra pose in a group yoga class.

Research has found an association between higher levels of cortisone (also known as the stress hormone) and more belly fat in both men and women. Chronic stress can lead to consistently high levels of cortisone in your body, which can lead to slow metabolism, increased appetite, excess fat storage, and increased insulin resistance.

When we’re stressed, we may turn to food for comfort, which can lead to weight gain. To avoid stress eating, it’s important to find other ways to cope with negative emotions, such as taking a walk, exploring meditation and deep breathing, exercising, or talking to a friend or mental health professional.

7. Find a Support System

Two older women friends talking and smiling outside at a BBQ.

Having a support system can make a huge difference! To help keep yourself active, share your fitness goals with friends or family members, or even find a workout buddy to stay motivated together.

You can also find a friend to help keep you accountable during summer gatherings. Make a pact to take it easy on high-calorie foods and alcohol, and help each other stick to it!

By following these strategies and maintaining a balanced approach to food and exercise, you can enjoy the summer season without compromising your fitness goals. Remember, consistency and moderation are key to preventing weight gain!

Category: Fitness, Health, Nutrition