How to Avoid Gaining Weight in the Summer Heat

Heat, directly, does not make you fat, but there are a number of reasons why we find ourselves with a few extra pounds after the summer. The first cause is very specific: slow down the metabolism, as the body works less to maintain internal temperature. In practice: with heat the hypothalamus decreases the basal metabolism, and in this way the production of calories is reduced. At this point the metabolism slows down, everything we eat is transformed into fats, especially the carbohydrates, and body weight increases, if there are no effective countermeasures. We can thus find ourselves, at the end of the summer, with a weight gain from 3 to 5 kilos, even if we may have eaten less than our normal habits.

Index of topics

Why you can gain weight in the heat

Besides a slowing metabolism, there are other causes that can lead to weight gain during the Great Heat period.

Heat can cause dehydration, and sometimes our body confuses thirst with hunger, leading us to eat when in reality we just need water.
Blood vessels dilate more easily in the heat, thus increasing capillary permeability, causing greater fluid retention and general swelling.
Heat causes physical activity to be reduced to a minimum and can also lead to an increase in the consumption of fatty foods, leading to a disordered diet.
In summer, we often eat and drink more (wine, beer, spirits, and hard liquor), not so much because of the heat, but because we're generally on vacation and relaxing.

Remedies for not gaining weight in the heat

To avoid being affected by the heat-slowed metabolism mechanism, and thus to avoid gaining weight in high temperatures, there are some simple guidelines to follow. Without great sacrifice. For example:

Eat fresh seasonal foods, lots of fruit and vegetables
Stimulate your body by doing daily physical activity
Drink lots of water,more than the usual 2 liters per day
Prefer the fish to the meat
Avoid high-calorie foods, especially during the hottest hours

Foods and drinks to speed up your metabolism in summer

Since, as we have seen, it is the metabolism that slows down the main cause of a possible weight gain linked to the heat, there are severalfood choices that help speed up your metabolism There are many. For example: integrating your diet with green tea, guarana, apples, pears, spices, e citrus fruits. Furthermore, one must never stop do a sporting activity, perhaps at a slower pace than usual, which not only promotes the weight loss, but also the functions of the body.

Again: prefer the seasonal fruit, especially the one rich in water and especially melons, watermelons, strawberries, cherries, peachesand pears. Not to be missed neglect the berries, including more, blueberries e raspberries, but also lots of vegetables, from lettuce to broccoli and from cabbage to spinach.

Foods and drinks to avoid in the heat

On the contrary, you should stay away from sweets, alcohol, and all those foods, as well as drinks, that are sugary and high in calories. For example, it's better to... prefer fish to meat and prefer white to red. Cheeses and cured meats should be avoided, or at least drastically reduced, as well as fatty foods of animal origin. centrifuges and fresh fruit extracts and natural fruit juices (without added sugar and avoiding processed products), especially in the morning and during the afternoon break, help you avoid gaining weight and suppress your appetite, even quite quickly: not only will it help the body replenish all the mineral salts and vitamins that are expelled through sweat, but it will also prevent you from gaining a few pounds, as punctually happens every summer.

Sports to do when it's very hot

Sporting activities can continue during the Great Heat period, in particular with:

ISwimming: nothing better than long strokes at sea or even in the waters of lakes where we usually go swimming.
Cycling: As long as it's low-intensity and mostly on flat terrain, it's a good way to keep your body moving without overdoing it. If possible, choose routes that pass through shaded areas or along streams to enjoy a natural breeze.
Indoor sports: You'll be spoiled for choice between working out in the gym (even in a hotel, where you're on vacation), volleyball, table tennis, or a Pilates session. The temperature-controlled indoor spaces allow you to work out without worrying about the heat.
Yoga It's a discipline that can also be practiced in cooler environments or indoors with air conditioning. It helps keep the body moving without overstressing it, improving flexibility and strength. "Dynamic yoga" sessions are particularly suitable for getting moving without overheating.
The walk: If you don't want to do too intense a workout, walking is a good option. Try to do it early in the morning or in the evening, when the temperature is cooler. Also, walking in the shade or in parks is more pleasant and less tiring.
Mountain walks and trekking: Ideal sports activities for the warm months. Knowing that, generally speaking, during the summer months, the appetite in the mountains is greater than on a beach vacation.

Running in the sun doesn't make you lose weight

A false belief, devoid of any scientific basis, is based on this equation: running in the heat makes you sweat more, and therefore lose weight. This is a huge effort, completely wasted because the equation is unfounded. Running in the sun doesn't make you lose weight: through the sweating, which increases in the heat, the body loses mineral salts and fluids, but not fat. If you really want to run in the summer, in the heat, do it early in the morning or after sunset.

How to avoid gaining weight due to the heat