How to lose weight and exercise when the weather is hot

Maintaining your weight loss program when the temperatures soar:

I don't know what it is like where you live, but here the temperature is soaring. Some would say this is not the best time to work hard on a diet and exercise program. And it is true that doing keep fit exercises in the heat can make you feel exhausted.

High temperatures can also make you feel lethargic. All you want to do is sit back in the shade and sip a high calorie beer (or is that just me? :) ). Doing a regular weight loss and body toning exercise program at a time like this can appear hard to achieve.

Our metabolism can slow down in summer also. We no longer need the calories to keep us warm and we move slowly to conserve our flagging energy levels. Not good for anyone trying to stick to a slimming diet and exercise plan.

However, with a little bit of 'tweaking' of our weight loss program, we can still lose weight and tone up our bodies, so that we can have those flat stomachs and toned bottoms we all admire!

To follow a weight loss program when the weather is hot we need to:

• Drink lots of water. Low calorie squash and even diet sodas are fine in moderation, but what our bodies need the most is plenty of water.
  

• Do our keep fit and body toning exercises in the morning or late evening, to take advantage of lower temperatures.
  

• Take advantage of all the low calorie food available in the shops at this time of year. These can really help our slimming plans. A low calorie lettuce, cucumber or celery may not seem that great to eat in winter, but come summer, when all these slimming foods look fresh and appetising and you do not have to slave over a hot stove to cook them, well, what more could you ask for?
  

• Warming up before doing our slimming and toning exercises is still important, but at this time of the year it does not take as long, and stretching after an exercise workout can seem extra luxurious when it is hot.
  

• Go for a walk in the sunshine. Power walking to lose weight and tone our legs may be difficult in the heat and is certainly not to be recommended during the hottest part of the day. Power walking or jogging in the beating sun is not good for you - you do not want to get heat stroke. But walking in the shade in the early morning or evening is still a great way to get some fresh air and keep in shape. Just remember to take a bottle of water with you and rest whenever you feel tired.
  

• Go for a swim. Swimming is one of the best keep fit exercises and one of the best calorie burners, so you will lose weight as well as keep fit. Not only does it use up a large number of calories, it tones the muscles in your arms, legs and back and is great for toning up that flabby stomach too. Swimming is also a low impact exercise, so it is not hard on our bones. So swimming in cool water is fantastic exercise to cool you down as you lose weight and tone up on a hot day.
  

• If you do most of your weight loss and toning exercises indoors, this can be a problem when it is hot. If you have air conditioning then please turn it up a little before you start your exercise routine. If you do not, then either do your exercises early in the morning or later at night when the temperatures are a little cooler.
  

You could also alter your exercise routine:

At this time of the year, Yoga and Pilates could be the answer to both your weight loss and body toning needs. Both provide great exercises for toning all parts of your body, including toning up that belly fat and firming your bottom.

You can find books and videos on Yoga and Pilates at most local libraries, so this can still be part of a free weight loss program.

Yoga in particular was developed as a series of body toning exercises (and of course a spiritual practice) in countries where the temperatures can soar, so it adapts very well to exercising and toning your muscles in western countries during the summer months.

Power Yoga is particularly good for weight loss as well as toning your muscles and, despite its name, it is usually much less demanding on your body when the weather is hot than a full on intense aerobics routine.

The above are just a few suggestions on how you can adapt your weight loss and exercise program when the weather is hot. I'm sure, with a little thought, you can now think of several more.

Enjoy your diet and exercise and the good weather. And I'll see you again soon on My Free Weight Loss Program.