3 Reasons Why It’s Harder to Lose Weight in Summer

By Lizzie Streit, MS, RDN, LD 

Summertime and the living’s easy. Well, unless you’re struggling with losing weight. If your weight loss stalls in the summer, you’re not alone. In fact, there may be several reasons why it’s harder to lose weight during this time of year. 

Read on to learn about barriers to summer weight loss and what you can do to stay on track. 

1 – More Opportunities to Indulge 

Many of the events associated with summer, like cookouts, al fresco dining, and vacations, are centered around food. Making s’mores over a campfire, going for ice cream after dinner, and grilling hots dogs and burgers for a barbecue are just a few of the tasty experiences that mark summertime. As a result, it’s easier to indulge and to do so more often, making it harder to lose weight. 

To stay on track with your weight loss goals, do your best to eat balanced meals, limit alcohol consumption, and have dessert in moderation. If you’re at a cookout or out to dinner on vacation, scan the buffet or menu before building your plate to pick a protein, carbohydrate, and vegetables or fruit to make up a balanced meal. When it’s time for dessert, choose one that looks best to you and savor it. When you’re not on vacation or at a gathering, stick to your weight loss meal plan at home. 

2 – Changes in Routine 

It’s common to experience a change in routine during the summer, due to kids being out of school, taking time off work for vacations, or other seasonal schedule changes. These deviations from your regular day-to-day may hinder weight loss. Between camp drop-offs, errands, and work, exercise and healthy cooking often get put on the backburner. 

If you find yourself in this situation, take a moment to reflect on your new schedule and pinpoint opportunities to prioritize your health within it. If you have to drop off kids in the morning when you usually exercise, consider moving your workout to your lunch break. If you no longer have time for grocery shopping or meal planning, try ordering groceries online or enrolling in meal prep services. 

3 – Weather Changes 

When the weather is hot and sticky, going outside isn’t always appealing. Depending on where you live, smoke from wildfires and/or extreme heat may make it especially difficult to spend time outdoors. In these situations, you may be more likely to swap your usual exercise for sedentary activities inside in the air conditioning.  

Plus, your body may undergo physical changes in hot weather. Hormonal changes that cause fluid retention when it’s hot can lead to bloating and modest weight gain. For some people, extreme heat may even contribute to a slightly slower metabolism.  

All of these factors combined make it difficult to lose weight in the summer, but there are ways to counteract their effects. Instead of foregoing exercise when it’s hot, look for fitness classes inside air-conditioned studios. If you have air conditioning at home, you can even do your workouts there via online videos. Stay hydrated, even if you’re retaining a little more fluid, and keep up with healthy eating. Finally, keep in mind that while some people struggle with weight loss in the summer, others find it easier drop the pounds if their schedule enables lighter meals and increased activity. 

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