6 reasons why you don’t eat enough in the summer, but still gain weight

In summer, many people indulge in soft drinks, go on picnics, go on all-inclusive vacations. All this provokes weight gain. But sometimes the causes of extra pounds are not so obvious, even if because of the heat the caloric content of the diet is greatly reduced.

Nutriciologist, specialist in eating behavior and weight psychology

Overweight is always gained due to excess calories and lack of physical activity. But in summer, something else affects the figure.

Why we gain weight in the summer, even if we eat very little

Lack of physical activity

In the heat we tend to move less, which provokes weight gain. Agree, when the hot sun bakes and sweat pours hail at the slightest activity, you do not want to go outside. Especially not to go for a workout or a walk. It is much more pleasant to drive in an air-conditioned car to your destination or, if possible, to stay at home.

Less energy expenditure

The body needs less energy during the warm season. In summer there is no need to expend resources to keep warm. On the one hand, this is a plus, because at the same time reduces the appetite. But for those who are accustomed to eating out of boredom or because “must”, it is rather a disadvantage. After all, it is often with a violation of eating behavior “nothing to eat and gain weight”.

Consumption of cooling drinks

In the heat of the day, many people gorge themselves on sweet and carbonated drinks. But due to the added sugars, a glass of your favorite soda can cost 450-500 kcal. In addition, the product does not quench thirst, but only increases it. Therefore, after cooling drinks want to drink even more. It turns out to be a vicious circle.

Separately told what can be dangerous cold coffee.

Switching to “light food”

Few people want to eat meat with a side dish in the hot afternoon. Instead, in the course go “light” snacks, fruit, ice cream, okroshka. Such food has an insidious property – it quickly passes the stomach, not giving satiety. And chances are high that by evening hunger will take its toll. And there and overeating, and extra pounds.

In addition, the day can easily exceed its calorie count with only one snack. Their caloric content is often much higher than a full meal. At the same time, such products do not give the most important thing – the feeling of satiety.

Fascination with fruit

Yes, fruit is a useful product, they carry a stock of vitamins and fiber. But only if we are talking about a small portion. If you eat a melon or watermelon at a time, nothing good for the figure it will not turn out. Excess fructose negatively affects the health of the liver.

Water retention in the body

In the heat, many people face the problem of edema. The accumulation of fluid in the tissues of the body is clearly visible from the traces of socks, puffy eyes in the morning. There are several reasons for this.

First, in the hot season, blood circulation changes in such a way as to prevent overheating. This happens due to the expansion of vessels, provoking stagnation of fluid in the legs. This is especially strong in people with varicose veins, kidney and heart disorders.

Secondly, unhealthy snacks like chips and convenience foods contain a lot of sodium (salt). Its excess causes fluid retention in the intercellular space, in particular, in adipose tissue. Therefore, overweight people are prone to edema, especially in the hot season.

Thirdly, excess carbohydrates in the diet leads to edema. One gram of carbohydrates retains four grams of water. This is why you can lose weight (but not fat) quickly on low-carbohydrate diets. So it makes sense to limit carbohydrates in the heat by eliminating sugars, sweets and bread products.

What to do in the heat so you don’t gain weight

Move more. Physical activity is important at any time of the year. If you can’t stand the heat, favor cool parks, walk in the morning or evening when the sun is still mild. Swim – it’s relaxing and exercise at the same time. Warm up more often to disperse swelling.

Eat regular and balanced meals. Try not to skip meals, because then the body will take its own, but with interest. And you will feel guilty for having eaten too much. You can eat less, but in the diet must be protein products, complex carbohydrates and vegetables, fruits, greens. Meat can be replaced by easily digestible fish, cottage cheese or eggs.

Drink water properly. Instead of sweet sodas, it is better to drink green tea – it is an excellent antioxidant. It slows down aging and helps speed up metabolic processes. Plus the drink helps in the fight against edema.

Carry a water bottle with you so you can always quench your thirst. You can make a homemade infusion of water with lemon, mint and fruit slices. Delicious, flavorful and healthy.

Give preference to healthy sweets. Make yourself a beautiful cut of fruits and berries for dessert. Replace it with sweets and bread products, and the result will be seen very soon. Fruit is ideally eaten after a meal, not separately. This way there is less chance of overeating. If you want ice cream, make it yourself. Frozen fruit with soft yogurt and sweetener turns into a wonderful low-calorie dessert. Treat yourself without hurting your figure.

If you do buy ice cream, you should do it wisely. We told you how to choose a cold dessert without harming your health and figure.

Go out more often. Travel, go hiking, attend outdoor festivities. Summer is a wonderful time, use it to the maximum, get positive emotions, and you will not want to eat and sit at home.