How to Avoid Summer Weight Gain

Co-authored by Courtney Fose, RD, MS

Last Updated: May 25, 2021 References

Summertime means barbecues, vacations, leisure, and a break from ordinary routines. For some people, the extra leisure time and foods associated with summer may lead to weight gain, especially for those on break from school or work.^{[1]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} You can avoid summer weight gain by sticking to a set routine, choosing healthy foods, and staying active. You can also take advantage of all of the in-season produce to eat healthier over the summer. Resist the urge to splurge while on vacation and at barbecues, and commit to staying fit despite the lazy summer heat.

Method 1

Method 1 of 3:

Sticking to a Summer Routine

1
Avoid sleeping in and staying up late. Do your best to stick to your normal sleeping habits, whether you have the entire summer or just a couple weeks off from school or work. Go to bed and wake up at the same times every day, and avoid sleeping too late. A change in routine can disrupt your workout and eating routines.^{[2]
X
Research source}
- If you sleep too late in the day, you’ll be less likely to be physically active and more likely to gain weight.
- Getting the right amount of sleep will also help maintain your metabolism. Go for 7 to 9 hours if you’re an adult and at least 8 to 10 hours if you’re a teen or younger.
2
Eat meals at regular times every day. Eating breakfast, lunch, and dinner at the same times every day will keep your metabolism in check. You’ll also be less likely to graze on unhealthy snacks throughout the day.^{[3]
X
Research source}
- If you do snack between meals, go for healthy options, like Greek yogurt with fresh blueberries or 10 to 15 raw nuts.^{[4]
  X
  Research source}
Advertisement
3
Keep up with your exercise regimen. Summer is a great time to get more physical activity in because the days are longer and the weather is warmer. For some people, the warm weather and a lack of routine can make it difficult to follow an exercise regimen. However, you should keep up with your workouts, or start exercising if you don't already. Whether you go on brisk walks, jog, or ride your bike, try to get at least 30 minutes of physical activity per day.
- Try out new activities to get more exercise during the summer. For example, you could go for a hike, go swimming, have a water balloon fight with friends, or run through sprinklers with your kids or pets.
- Try using a physical activity diary to track your workouts and hold yourself accountable: https://www.cdc.gov/healthyweight/pdf/physical_activity_diary_cdc.pdf.
- Talk to your doctor before taking on a new exercise regimen, especially if you have an existing condition, like heart or joint issues.
4
Get a part-time job or volunteer to stay busy. If you have extra time on your hands during the summer, committing to a new responsibility can help you resist the urge to lounge. A part-time job can keep you busy while offering extra cash. You could also volunteer for a cause dear to you, like at your local animal shelter or soup kitchen.^{[5]
X
Research source}
- Taking on a new responsibility will leave you with less time to sit around and snack.
Advertisement

Method 2

Method 2 of 3:

Eating Healthy on Holiday

1
Take advantage of in-season produce. Summer is a great time to get more fresh fruits and vegetables into your diet because they are more plentiful during this time. Try visiting your local farmers’ market or a farm stand once per week to find fresh, seasonal produce.
- Fresh fruits and vegetables are usually cheaper when you buy them from a farmers’ market or farm stand.
2
Track your calorie intake. Use an app or another resource to help determine how much you need to eat to maintain your ideal weight. For example, you can put together a personalized plan using the US Department of Agriculture’s (USDA) Super Tracker: https://www.supertracker.usda.gov/default.aspx
- You can also keep a written food journal. Try using the one offered by the Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf
3
Drink water instead of high-calorie beverages. From sweetened ice tea to margaritas, high-calorie summertime drinks tempt people of all ages. Make water your go-to beverage to keep your calorie count in check. Staying hydrated is also vital during the summer heat and helps offset salty summer staples, like hot dogs and chips.^{[6]
X
Research source}
- Drink unsweetened iced tea or water with lemon instead of high-calorie drinks.
4
Limit your alcohol consumption. If you do go for alcoholic beverages, choose lower-calorie items, like dry wine, light beer, or cocktails made with no-calorie mixers, like a vodka with club soda and lime. Alcohol also lowers your inhibitions, so the more you drink the more likely you’ll be to eat unhealthy foods.^{[7]
X
Research source}
- Try not to drink before 5 pm, even if you’re on vacation. Drinking too early will make you more likely to laze around all day.
5
Stay away from the barbecue buffet. When you attend summer barbecues, don’t hang out near the food table. Sitting or standing close to the food will encourage you to keep eating as long as it’s out, which, during a barbecue, is typically several hours. Do your best to find a seat facing away from the buffet and keep it out of sight as much as possible.^{[8]
X
Research source}
- Keep in mind that it is fine to load up on fresh fruits and grilled veggies. These are some of the healthier choices that you might find on a barbeque buffet.
6
Choose seafood over burgers and hot dogs. Burgers and hot dogs are barbecue standards, but they’re not lean and come with high calorie buns and condiments. Instead, look for grilled seafood, like shrimp or salmon. If no seafood is available, or if you don’t like it, look for leaner meats, like grilled chicken breast and turkey dogs.^{[9]
X
Research source}
- Try grilling seafood and other lean meats for a healthy barbeque option.
7
Check menus before choosing a restaurant. Do your homework before eating out, whether you’re out of town or want to enjoy the patio of your favorite neighborhood eatery. Find their menu online, and look for choices that are consistent with your dietary goals. Knowing your healthy options ahead of time will help you avoid the temptation of a richer meal.^{[10]
X
Trustworthy Source

American Heart Association
Leading nonprofit that funds medical research and public education

Go to source}
- Go for restaurants with menu sections that list healthy choices. Avoid fast food and all you can eat buffets.
8
Give yourself a cheat day. Designate a day or two every now and then to splurge. Sample local cuisine if you’re out of town or have an ice cream cone with sprinkles. Try not to completely abandon your dietary goals, but give yourself permission to let loose a bit.^{[11]
X
Research source}
- Giving yourself a limited opportunity to splurge can help you avoid overdoing it the rest of the time.
Advertisement

Method 3

Method 3 of 3:

Staying Active During Summer

Try to establish rules for yourself and your household about watching television, playing on the computer, and using mobile devices. You’re typically inactive during screen time, and watching TV and movies also encourages unhealthy snacking. Try to limit screen time to a couple hours at night so you can stay as active as possible during the day.^{[12]
X
Research source}
2
Exercise indoors when it’s too hot. Don’t skip your workout if it’s too hot to go for a run or exercise outdoors. Instead, go to the gym, run on an indoor track, or go swimming.^{[13]
X
Research source}
- If it's too hot by the late morning or afternoon, you can also try exercising outdoors in the early morning or later in the evening.
- We tend to walk and move slower when we’re outside in the heat. Missing out on more strenuous forms of aerobic exercise can lead to weight gain.
Play outdoors with your kids or pets. Try having field days, in which you play your favorite sports or outdoor games, in the backyard or a nearby park. Go for hikes, brisk walks, or take on a new recreational hobby or activity together, like swimming or kayaking.^{[14]
X
Research source}
4
Join a sports team or community activity. Look for a nearby instructional or informal sports league, like soccer, softball, baseball, or kickball. Practices and games will help you develop a routine, keep yourself occupied, and stay in shape. If you don’t like sports, consider joining another community activity, like a bike group or jogging club.^{[15]
X
Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source}
- Search online for a local community or recreation center and ask about age-appropriate summer leagues and activities for you or your family. You can also ask your neighborhood association about informal bike or jogging clubs in your area.
Advertisement