How to Prevent Summer Weight Gain

Potential Summer Weight Gain

Studies and anecdotal evidence suggest that people who stop working out for the summer may gain anywhere from 1 to 5 pounds over the span of a few short months. Of course depending on their diet and lifestyle changes.

*Some individuals may experience more significant weight gain if their calorie intake significantly increases while their activity level drastically decreases.

While individual experiences may vary, it is common for people who quit their exercise routine over the summer months to gain weight. This weight gain can be attributed to several factors, including decreased physical activity, potential changes in diet, and disrupted fitness habits. Here are some key points to consider:

1. Decrease in Physical Activity:
   • Without regular workouts, the body’s energy expenditure decreases. This means fewer calories are burned, leading to potential weight gain if caloric intake remains the same or increases.
   • Summer months often come with vacations and social gatherings, which can further reduce physical activity levels.
2. Changes in Diet:
   • Summer often brings more social events, barbecues, and parties, where indulgent foods and beverages are common. Increased consumption of high-calorie foods and drinks can contribute to weight gain.
   • People may also eat out more frequently during the summer, leading to less control over portion sizes and nutritional content.
3. Disrupted Fitness Habits:
   • The summer months can disrupt regular fitness routines due to travel, holidays, and changes in daily schedules. This disruption can make it harder to maintain consistent exercise habits.

Preventing Summer Weight Gain

If you’re concerned about gaining weight over the summer months, here are some tips to help you stay on track:

1. Stay Active:
   • Incorporate physical activities that fit into your summer lifestyle, such as swimming, hiking, biking, or playing outdoor sports.
   • Swim, Hike, Lift 1-2x a week. Wake up and do 50 pushups. At a bare minimum get a 20-30 min walk in. 
   • Even if you can’t stick to your regular gym routine, aim for at least 150 minutes of moderate-intensity aerobic activity per week.
2. Monitor Your Diet:
   • With summer usually comes more fruits and veggies as well as more barbecues, ice cream and alcohol beverages. 
   • Stay mindful of your food choices. Each day is a new day and getting the most quality should always be a goal. 
   • At social events / outings search and opt for healthier options when possible and practice portion control.
   • Stay hydrated with water instead of sugary beverages or alcohol, which can add extra calories.
   • A good practice to implement and offset extra cals is to eat a little less if you plan to eat a little more or in less of control of what you’re eating while out. 
3. Set Realistic Goals:
   • Set achievable fitness and nutrition goals for the summer. Is it your plan to allow a little weight gain? Or aiming to maintain your frame?
   • Having a clear vision can help you stay motivated and maintain some level of consistency in your routine.
   • Consider scheduling your workouts, plan them in advance as well as active outings with friends and family to stay accountable.
4. Use Body Weight Exercises:
   • Incorporate bodyweight exercises like push-ups, squats, lunges, and planks into your routine if you cannot make it to the gym. 
   • Better to work in a maintenance mode – and add some activity then avoid it all together. 
   • These can be done anywhere and don’t require any equipment.
5. Stay Flexible:
   • Be adaptable with yourself and your fitness routine. It’s okay to go from working out 12 times in a month to 7-9 times. In the bigger picture consistency is key. 
   • If you miss a workout, don’t get discouraged. Gains aren’t lost in a day or even a week. It takes 3 weeks to start to back slide. 
   • Focus on getting back on track as soon as possible.

While it is common for people to gain some weight when they quit working out over the summer, maintaining an active lifestyle and being mindful of dietary choices can help minimize this effect. 

By staying engaged with your fitness and nutrition, you can enjoy the summer months without compromising your health and fitness goals.