Can You Sweat Away Your Fat?
The more you sweat, the more weight you're losing, which MUST mean that you're burning more calories throughout the hot humid summer days! Right?!
As the summer approaches, temperatures are reaching triple digits! And you may be thinking the more you sweat, the more weight you're losing, which MUST mean that you're burning more calories throughout the hot humid summer days! Right?!
Sorry to disappoint… but sweating more does not indicate that you are burning more calories or blasting fat. The number dropping on the scale is actually a sign of dehydration!
Sweating is a mechanism to cool down your body and keep it at a healthy internal temperature, despite the humid and hot environmental changes that are occurring around you. When you see a big drop on the scale after a workout, that’s water weight (which is not something to brag about!). If you are losing significant weight in a training session, you are most likely not hydrating sufficiently. Dehydration reduces your performance and is dangerous! It can lead to severe illnesses related to heat like heat cramps, heat exhaustion, and heat strokes, so the more the summer heat increases, the more you need to be mindful about your fluid intake.
Additionally, sweating is not related to your metabolic rate or how fast you're able to burn calories. A faster metabolism comes with having a higher muscle to fat ratio! So, if you’re wanting to lose weight this summer, shift your focus to:
Prioritizing exercise
Healthfully eating in a calorie deficit
Increasing the intensity and or time that you perform your exercise routine
For example, if you are exercising at low intensity (like walking at 4 mph), it will take you an hour to burn (let’s say) 200-400 calories. However, if you are working at a high intensity (like running at 7-8mph) you can burn 200-400 calories in 30 minutes! These three points help you to lose fat and expose the toned muscles you have below it!
Since sweating does not cause you to burn more calories at rest, instead, pay attention to your fluid intake and keep yourself hydrated. Here are a few tips for fluid intake:
Drink an 8 oz glass of water upon waking up and another 8 oz glass of water 2 hours before going to bed
Drink a glass of water throughout each meal (this aids digestion)
Sip water or flavored water periodically throughout the day. Don’t rely on feeling thirsty to drink!
Consume fruits and veggies high in water content. Here’s a small list: melons, cucumber, apples, lettuce, cabbage, celery, spinach, squash. Dairy products also provide a high-water content like milk, cottage cheese, and yogurt.
Set daily reminders throughout the day to drink! There are even a few fun applications you can download to your phone, such as Waterlogged or Plant Nanny.