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Summer Weight Loss- How to Lose Some Pounds in the Hot Weather

Summer Weight Loss

Weight loss is not easy for all. Especially if you’re enjoying an ectomorph body type, the odds are not totally in your favor. You must work harder, sweat more, do specific exercise sets for more repetitions and focus on your diet intake more carefully. 

Phew…that’s a lot of tasks for common people like us. 

But hey hey..

Say hello to summer, the perfect season for losing some pounds with less effort. 

We understand how uncomfortable summer seasons can be. But if you’re really into weight loss, you can’t miss this chance. 

Summer brings sweating and drains out energy from our body all the time. This means we have better circumstances to burn more calories and get to our desired shape. 

In this article, we are going to discuss everything you can do to achieve your desired weight. Let’s explore now. 

( Also Read More – 8 Reasons Summer Is Your Best Season to Lose Weight )

1. Eat Healthy Beverages:

The heat waves are no jokes. You will always desire a direct glass of cold water or juices from the refrigerator. But that’s not the right way anymore. Sweetened sodas, cold drinks, and chilled hard drinks are not a solution to your thirst. Replace them with natural beverages like Lime-Water, Coconut Water, Buttermilk etc. 

2. Say Yes to Spicy Foods:

Spicy food to lose weight- it’s a rare combination that anybody would ever suggest. But again, nature presents you with the biggest surprise of all. 

The ‘Hot’ spicy food in summer include Chillies & Peppers, which contain ‘Capsaicin’. This compound creates heat and notably boosts metabolism. Spicy food also keeps you full for a longer time.

However, eat too much spice and you will need a doctor anyway. So keep it in moderation.

 3. Drinking Coffee and Green Tea Can Help:

Coffee has caffeine, which is known for its metabolism-boosting abilities. Intaking hot coffees boosts your metabolism. If you like cold coffee, make sure not to add any cream to it. Cream will only kill the benefits. 

  • Don’t drink more than 1 cup of coffee a day. 

And while we are talking about coffee, how can we miss Green Tea? 

Green tea is well-known for its glorious history and numerous health benefits, including mental focus, concentration, and boosting antioxidants. 

The antioxidant ‘Catechins’ is present in coffee and does help in prevention of belly fat storage. 

  • Drink one cup of green tea in the morning or evening, once a day. 

4. Stick to a Fitness Regime:

Stick to a Fitness Regime

We know that summer is difficult, but you can’t compromise on your fitness routine. It’s very important for your body to be in sync with your daily activities. For that, make sure you have a daily fitness regime, and you follow that. 

It’s a test of your discipline. 

5. Small Meals to Tackle Summer:

Do you also crave sweet dishes, chips, drinks, and ice-cream? Yeah, we all do. 

But indulging in all this junk food will only harm your body. Instead, go for veggies and fruits to maintain proper nutritions and protein as small meals. 

Summer badly affects our digestive system and overeating can increase its chances. To stay healthy, energetic, and fresh, adapt a habit of healthy eating every 2 hours. 

6. Soups Are Always Trendy:

If you get hungry quite often, don’t just jump onto snacks and look for soups instead. Soups are a good option for light meals and in-between snacks. They have healthy veggies & beans and healthy appetite suppressants. 

  • Best to drink soup 20 minutes before dinner, not to hop on your favorite dishes. 

7. Drink A Lot of Juices:

Nothing beats the experience of fresh fruit juices in summer. They are a great source of vitamins and minerals and give cooling relief to your stomach. 

However, remember this – don’t drink juices from bottles or cans, instead use freshly squeezed juices for natural flavors and most benefits.

( Read More – ⁠8 Food Items to Boost Your Immunity as We Transition to Summer )

8. Stay Hydrated:

Summer is about sweating. You are going to lose a lot of fluid from your body, so make sure you drink a lot. 

Never let your body dehydrate. Drink a few sips every now & then. Drink juices and watery fruits like grapes, watermelon, cucumbers etc. Try coconut water and lime water. 

  • Don’t overdrink as it can lead to water retention. 

9. Choose Smart Snacks:

Choose Smart Snacks

We have already discussed how small meals can help in summer, but that’s not all. These small meals kill your overeating habit and help in weight loss. 

But if you’re trying to develop a frequent snacking habit, do it healthily. Eat these- 

  • Fresh fruits 
  • Almonds
  • Boiled beans
  • Soups
  • Cherries
  • Cucumber 
  • Yogurt. 

10 . Start Eating Overnight Oats:

Do you also prefer something light and cool for breakfast? Here is one good idea for you. Prepare oats at night and leave them in the morning. 

Your cool morning breakfast, high in protein & fiber, is ready. It will keep you full for a long time and prevent overeating for the whole day.

11. Get Involved into Physical Activities:

In the chills of summer, it’s best to be a part of activity groups such as swimming, jogging, or joining a zumba class. If you’re not so much into heavy exercise and still want to maintain your weight, joining such light activity clubs will be the best for you. 


Summer is here, and we’re all aware of the problems ahead. However, that’s not all about it. Summer can be your best friend on your weight-loss journey. 

All you need to do is follow a few simple routines consistently, and you will see your dream come true.