Preventing summer fatigue while dieting! Dietary methods to prevent weight gain in summer.

Is it a myth that it's easier to lose weight in the summer? The relationship between dieting and summer fatigue.

While it's often thought that summer is a good time to lose weight because you sweat more, in reality, your basal metabolism tends to decrease, making it one of the most difficult seasons of the year to lose weight.
Because the outside temperature is high, the body conserves energy to maintain its body temperature.
As a result, your basal metabolic rate decreases, and the number of calories you burn decreases.

Furthermore, during the summer months, people are more prone to summer fatigue, which can lead to nutritional imbalances and lack of exercise, hindering weight loss efforts.

Gaining weight even though you're not eating much! 4 causes of summer weight gain

"Summer weight gain" is a phenomenon where you lose your appetite due to summer fatigue and, despite not eating much, your weight doesn't decrease, or even increases.
This phenomenon is related to bodily changes specific to summer.
It's possible that you're unknowingly leading a lifestyle that makes you prone to weight gain, so it's important to understand the causes and take appropriate measures.

Here, we'll explain the four main causes of weight gain during the summer and what you should be aware of.

A decrease in basal metabolism leads to a reduction in calorie expenditure.

Our bodies are constantly consuming energy to maintain a constant body temperature.
In winter, the low outside temperature causes the body to use more energy to maintain body temperature, increasing basal metabolism.

However, in summer, the high outside temperature reduces the energy expenditure required to maintain body temperature, and basal metabolism tends to be at its lowest point of the year.
If you eat the same amount of food in winter when your basal metabolic rate is low, the energy you don't use up is more likely to be stored as fat, making it difficult to lose weight.

My internal organs are cold from consuming too many cold foods.

During the hot summer months, we tend to consume more ice cream, shaved ice, and cold drinks.
However, if you only consume cold foods and drinks, your internal organs, including your stomach and intestines, will be directly cooled.
When the temperature of internal organs drops, the activity of digestive enzymes slows down, leading to a decline in digestive function.

As a result, not only does the efficiency of nutrient absorption decrease, but it also leads to poor blood circulation, causing a further decline in overall metabolism.
When your metabolism slows down, it becomes harder to burn fat, making you more prone to weight gain.

My diet consists mainly of carbohydrates, such as somen noodles and ice cream.

When you have a poor appetite due to summer fatigue, you tend to gravitate towards easily digestible foods like somen or udon noodles, or convenient foods like bread and ice cream.
These menus are mainly composed of carbohydrates, making them prone to deficiencies in essential nutrients such as protein, vitamins, and minerals.

A diet high in carbohydrates causes a rapid increase in blood sugar levels, leading to excessive insulin secretion.
Because insulin promotes fat synthesis, if you consistently eat a diet centered on carbohydrates for all three meals, fat will accumulate more easily.

Disruptions in the autonomic nervous system are causing physical ailments.

The extreme temperature difference between the intense summer heat and air-conditioned indoors puts a great strain on the autonomic nervous system, which is responsible for regulating body temperature.
When the balance of the autonomic nervous system is disrupted, the body's temperature regulation function fails to work properly, leading to various ailments such as poor circulation, indigestion, sleep deprivation, and general fatigue.
These ailments not only directly lead to a decrease in metabolism, but they can also cause loss of appetite or, conversely, overeating due to stress, disrupting eating habits and potentially becoming a major trigger for health problems.

Five key points for healthy weight loss while preventing summer fatigue

To prevent summer fatigue and successfully lose weight, it is essential to review your diet.
By consciously supplementing nutrients that tend to be lacking and choosing foods that are good for your internal organs, you can prevent a decline in metabolism and control your weight in a healthy way.

Here are five specific points to keep in mind regarding your diet.
Incorporate these into your daily meal recipes to combat summer weight gain.

Consciously consume protein, which is often lacking in our diets.

Protein is the main component of muscles and is an essential nutrient for maintaining basal metabolism.
However, in the summer, we tend to eat light meals such as somen noodles and salads, which can easily lead to a protein deficiency.

Make a conscious effort to include pork, chicken breast, fish, eggs, and soy products in your diet.
Even when you don't have much of an appetite, cold shabu-shabu, tofu, and edamame are relatively easy to eat and provide a convenient way to replenish your protein intake.

Actively consume B vitamins, which aid metabolism.

B vitamins, especially vitamin B1, are essential nutrients for converting carbohydrates obtained from food into energy.
A deficiency in vitamin B1 prevents carbohydrates from being properly utilized as energy, leading to an accumulation of fatigue-causing substances, which can cause the lethargy and fatigue characteristic of summer heat exhaustion.

Vitamin B1 is abundant in pork, eel, brown rice, and soy products.
Incorporate these ingredients into your diet to maintain smooth energy metabolism.

Avoid sugary soft drinks and hydrate with water or tea.

On hot days, we often crave refreshing drinks like juice or sports drinks, but we need to be careful because these beverages contain large amounts of sugar.
You may unconsciously consume too much sugar, which can lead to exceeding your calorie limit.

For daily hydration, the basics are calorie-free and caffeine-free options such as water, barley tea, and rooibos tea.
Unless you've sweated profusely, try to avoid sugary drinks.

Use aromatic vegetables and spices to stimulate appetite.

When you have no appetite due to summer fatigue, it's effective to use aromatic vegetables and spices.
The unique aromas of aromatic vegetables such as Japanese ginger, perilla leaves, ginger, and green onions stimulate the secretion of saliva and gastric juices, thereby increasing appetite.

Additionally, spices such as curry powder, chili peppers, and black pepper stimulate digestive function.
Using these ingredients as accents in your dishes will make even simple salads and chilled tofu dishes more flavorful and enjoyable without getting tired of them.

Choose room temperature foods and drinks to avoid chilling your body too much.

Since internal organ chilling is a major cause of decreased metabolism, avoid consuming only cold foods and drinks.
It's important to consciously choose room-temperature drinks and include a warm dish in your meals.
In particular, warm soups and miso soups provide both hydration and nutrients at the same time, and gently warm the internal organs, promoting blood circulation.

When eating cold foods, take precautions to avoid chilling your body too much, such as drinking warm tea before or after.

Prevent summer weight gain through means other than diet! 3 lifestyle habits you can start today

To prevent weight gain in the summer, it's important to review your lifestyle habits in addition to improving your diet.
In particular, exercise, bathing, and sleep are essential for regulating the balance of the autonomic nervous system and maintaining metabolism.
Let's incorporate methods that can be easily maintained even in the intense heat, and improve our physical condition from the inside out.

Here are some simple habits you can start today.

Continue with light stretching and strength training that can be done indoors.

Walking or running in the scorching summer sun is dangerous due to the high risk of heatstroke.
Therefore, it is recommended to exercise safely in an air-conditioned room.
Even without special equipment, light exercises like stretching, yoga, and squats that can be done at home are quite effective.
For those who want to further enhance the effects, or who simply enjoy physical activity, we recommend utilizing a sports club where you can work up a good sweat in a cool environment.
In addition to a comfortable, air-conditioned training environment, you can also relax and unwind in the pool during the scorching summer heat.

These exercises promote blood circulation and help maintain muscle mass.
To maintain a healthy metabolism, continue to exercise within reasonable limits.

Soaking in a lukewarm bath helps regulate the autonomic nervous system.

When it's hot, we tend to just take a shower, but soaking in a bathtub is an effective habit for balancing the autonomic nervous system.
Soaking in lukewarm water at around 38-40°C for 10-15 minutes will relax your mind and body and activate your parasympathetic nervous system.
By utilizing sports that include baths or saunas, you can enhance the effects of exercise by combining it with a bath afterward in a cool environment.

Furthermore, warming your body from the core after being chilled by air conditioning promotes blood circulation, which leads to fatigue recovery and better quality sleep.

Ensure you get quality sleep to allow your body to rest properly.

When tropical nights continue, it's easy to suffer from sleep deprivation due to the discomfort of not being able to sleep.
Poor sleep quality can not only prevent fatigue from being relieved, but it can also disrupt hormone balance and increase appetite.

To ensure high-quality sleep, create a comfortable environment by cooling your bedroom to around 28°C with an air conditioner 1-2 hours before bedtime.
Furthermore, it's important to avoid using your smartphone before going to bed and to fall asleep in a relaxed state.

Caution! Weight loss due to summer fatigue is prone to rebound.

Losing your appetite due to summer fatigue can cause weight loss, but this doesn't necessarily mean you've successfully lost weight.
In many cases, it's not fat loss, but rather a state of emaciation caused by a decrease in body water and muscle mass.
Weight loss in this state leads to a decrease in basal metabolism, making it highly likely to cause a rapid rebound in weight once appetite returns in the fall or later.

It's important not to be misled by temporary weight readings, but rather to focus on building a healthy body.

This could be a sign that you're losing muscle mass and your basal metabolic rate is decreasing.

When food intake is drastically reduced, and protein intake in particular is insufficient, the body begins to break down its own muscles in order to secure the energy necessary to sustain life.
Muscles are the tissues that consume the most calories in the body, so a decrease in muscle mass leads to a corresponding decrease in basal metabolism.

As a result, you burn fewer calories than before, meaning you develop a body type that is "easily prone to gaining weight and difficult to lose weight."
If your weight decreases but your body fat percentage increases, it may be a sign that you are losing muscle mass.

To prepare for increased appetite in autumn, gradually return to your normal eating habits.

Once summer is over and the weather cools down, your appetite, which may have been diminished by the summer heat, will start to recover.
At this time, if you return to your previous eating habits while your basal metabolic rate has decreased, the energy that you couldn't burn will be efficiently stored as fat, which is a major cause of rebound weight gain.
Once your appetite returns, start by focusing on a balanced diet centered around vegetables, mushrooms, seaweed, and protein, and gradually adjust the content and quantity of your meals to allow your digestive system to adjust.

Frequently Asked Questions about Summer Fatigue While Dieting

Here, we answer common questions about summer fatigue while dieting.
Please use this as a reference to solve specific problems such as how to cope when you can't eat properly and what foods to be careful about.

Is it okay to drink protein shakes instead of meals when I have no appetite due to summer fatigue?

It's perfectly fine to use it as a supplement when a child is unable to eat solid food.
Protein is easily digested and absorbed, making it a convenient way to supplement protein even when you can't eat a meal, thus helping to prevent muscle loss.

However, the basic principle of a healthy diet is to consume a balanced amount of various nutrients.
Don't rely solely on protein; make sure to get nutrients from food when you're feeling well.

What foods and drinks are particularly likely to cause weight gain in the summer?

These are foods and drinks that are high in carbohydrates and tend to lead to nutritional imbalances.
Specifically, this includes soft drinks such as juice and sweetened coffee, ice cream, sweet bread, and somen and udon noodles, which are often eaten on their own.
These foods cause a rapid increase in blood sugar levels and stimulate the secretion of insulin, which leads to fat accumulation, so extra caution is needed when eating them in the summer.

Are there any recommended foods that can be easily bought at convenience stores to combat summer fatigue?

Foods that provide an easy way to supplement protein, vitamins, and minerals are recommended.
Specifically, examples include salad chicken, boiled eggs, chilled tofu, edamame, and mozuku seaweed salad.

Additionally, dishes like pork shabu-shabu salad or soba noodles topped with sticky ingredients are also likely to provide a well-balanced diet.
By cleverly combining these foods, you can combat summer fatigue even at a convenience store.

Summary

The main reasons why dieting is unsuccessful in the summer are a decrease in basal metabolism, internal organ chilling, an overabundance of carbohydrate-heavy diets, and autonomic nervous system imbalances.
To prevent this "summer weight gain," it's important to consciously consume protein and B vitamins, and to eat meals that don't cool the body too much.
Furthermore, reviewing lifestyle habits such as moderate indoor exercise and quality sleep are essential for getting through the summer in a healthy way.