7 Reasons for Summer Weight Gain & How to Deal With It

Changes in body weight often occur due to long-term changes in fat or lean body mass. The body adapts as the seasons change and the temperature increases. This is known as heat acclimatization. Yet, despite numerous efforts to lose weight, some people experience a pattern of summer weight gain. 

Contrary to popular belief, summertime can contribute to much greater weight gain than wintertime. But, with a couple of changes, you can achieve the desired physique. Below, you can find some of the potential reasons that could delay your weight loss progress (1).

What Is a Reason for a Summer Weight Gain?

High-calorie drinks, decreased gut function, impulsive eating, fluid retention, disrupted exercise patterns and other lifestyle changes can lead to one thing: fat build-up (or what looks like it) around different parts of your body. These factors are often the main reason for excessive summer weight gain. 

The reality is, minor weight changes are completely normal. The weight of an average adult can fluctuate by as much as 5 to 6 pounds per day. But, when the scale rises more than that for extended periods, then it could be more than simple water weight.

Here is a quick look at the individual potential contributors. 

High-Calorie Drinks 

The most popular refreshing drinks often have the highest amounts of added flavorings, syrups, sugars, and calories. They are also easy to consume without feeling full. 

To avoid gaining too much weight in summer, try to keep your drinks light and low in added sugar. 

Read more: Celery Juice For Weight Loss: Why It Doesn’t Work, And What To Drink Instead

Decreased Gut Function

High summer heat and changes in eating patterns can disrupt gut motility. Dehydration can slow down digestive processes and cause problems like constipation. Traveling, especially to different countries, often means experimenting with food (2).

Introducing the body to new products and bacteria can affect the gut microbiome. Any of these factors might cause bloating, which, while not actual weight gain, can feel uncomfortable and affect the way your clothes fit. 

Impulsive Eating

“I gain weight in the summer and lose it in the winter”. This is a common complaint at any nutritionist or dietitian.

When there are theme parks, fairs, barbeques and festivals at every corner, it is hard to say “no” to those high-calorie foods. 

For others, summer can trigger emotional eating. The stress and anxiety from hosting events, planning vacations, and other activities can contribute to impulsive eating (3).

Over-restriction can also lead to drastic shifts. If you’ve been using extreme diets the entire winter, then you are more likely to give in to the cravings and regain the weight in a short time.

Fluid Retention

During summer, the body may struggle to eliminate fluid from tissues. 

Excess water retention can happen because of many things, but often occurs due to high heat, prolonged standing, and high alcohol and salt consumption (4). Again, this is not actual weight gain, but can make you feel bloated and uncomfortable. 

Disrupted Exercise Patterns 

You may feel less inclined to go for a jog or a short workout when the weather is much hotter and more humid than average. 

Overspending on a gym membership may seem counterproductive if you are on a tight budget. This can disrupt your physical activity.

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Vacation Mindset

Vacation gives you a lot of free time. Physical activity, and nutritious, and balanced meals are only an afterthought. 

To prevent that from happening, try to establish a routine. Go for healthier food choices, regular sleeping, and exercise. 

Why Do I Look Fatter in Summer?

Many women and men feel like they look fatter in hot weather. First of all, don’t let beauty standards stress you out. Every body shape looks great in a bikini or a swimsuit. What’s important is to stay healthy, even if your body feels more bloated, puffy, or soft.

These feelings may have nothing to do with your actual body size. But it might have a lot to do with your self-perception. You can feel fat when you are thin and great when your body gets slightly bigger. 

Another reason to consider is the size of the last meal. Your body, especially your abdomen, can feel larger the next morning if you ate a much bigger portion than usual the night before.  

But, the body should feel normal again soon. It’s fine to indulge in summer treats, but try to also incorporate more balanced summer meals high in minerals, vitamins, and nutrients. 

Why Do I Gain So Much Weight in the Summer?

Sodium can be a major indirect factor in summer weight gain. It can make your body retain large volumes of water. Products like instant foods, processed meats, canned goods, and packaged snacks tend to have too much sodium. This isn’t actual weight gain, and it will disappear on its own. 

There are other factors, like the ones we discussed above, which can contribute to weight gain in the summertime. High-calorie foods and drinks at summer barbeques, fairs, and festivals are everywhere. You may also be out of your normal routine for much of the summer, or on vacation for part of it.  

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Is It Normal to Gain Weight in Hot Weather?

Does hot weather make you gain weight? It is normal to experience a modest weight gain. The scale can jump a bit, usually a couple of pounds. 

Get-togethers make it easy to overindulge in snacks, treats, and barbecues. Hormonal changes, dehydration, and high sodium intake can make the body retain fluid. This is often temporary and will resolve on its own. 

How to Stop Water Retention in Hot Weather?

To flush out the retained water, you can:

• Cut back on any food items that may be a source of excess sodium. That includes frozen meals, packaged snacks, processed meats, certain condiments, etc. 
• Drink more water to help your kidneys flush out any excess sodium. 
• Exercise can help you sweat out some of the excess fluid and sodium.

Read more: List Of Foods That Cause Water Retention

How Do I Get Rid of Summer Weight?

To control your summer weight gain you can be more active and try to eat mostly healthy, balanced meals.. Simple exercises like swimming, walking, and dancing, can promote calorie burn and aid in fat loss.

It’s okay to enjoy the summer treats that are all around you, but try to balance that with healthy meals made up of whole grains, legumes, lean proteins, fruits, vegetables, and healthy fats. And try to limit the sugary drinks. 

Discover the science behind metabolic confusion for weight loss in one of our earlier articles.

Is Oatmeal Good for Weight Loss?

Oatmeal can make a valuable addition to your summer weight loss plans. It is teeming with fiber, which can keep you fuller longer. 

How to Avoid Summer Weight Gain?

The first step to surviving summer weight gain is to get out of your comfort zone. You may feel the temptation to eat more comfort foods and sugary drinks. But, when you balance those with healthier food choices and focus on your physical activity, you can shed the extra pounds.

A lot of people worry about milk for weight gain. But, moderate amounts of milk can be a good source of protein, calcium, and aid in weight loss.

If you’re curious about the 7-week pregnancy diet, check out our earlier article.

FAQs

• Do you weigh more in summer or winter?

Biologically speaking, you can weigh more in summer than in winter. This is because, in winter, the body uses more energy to stay warm. This helps burn more calories. But, in summer, the body doesn’t need to work that hard to stay warm. This means it is easier to gain a few extra pounds. However, most of us spend our time in temperature-controlled environments, so this difference in calorie burn may not be so significant. 

• Can I get a flat stomach by summer?

You can’t choose where to lose weight from, but following a healthy, balanced, reduced calorie diet and engaging in regular physical activity can help you lose fat overall, including from your belly. Aim for a weight loss of 1-2 pounds per week, and start early to see results by summer.  

• Why am I gaining weight on 500 calories a day?

If you gain weight despite eating just 500 calories, then you might have an underlying metabolic problem, hormonal dysfunction, or issues with tracking the calories. 500 calories per day is far too few for an adult, even when trying to lose weight. Your registered dietitian or healthcare provider can help you get to the root of the problem. 

• Is summer harder for fat people?

Summer is generally more tolerable for people who are at a healthy weight. That’s because a higher body mass creates more heat. You might also have to deal with thigh chafing, trouble breathing, and more sweating. 

The Bottom Line

Summer gives us the illusion of hunger. Whenever we are bored, or travel, it is hard for us to resist the deep-fried foods and outdoor venues. 

For many, summer weight gain can drastically change their physique. But, with a combination of healthy eating and exercise, you can get back in shape.