Nutritionist debunks summer weight gain 'calorie traps'

Contrary to the belief that summer's heat and reduced appetite lead to weight loss, nutritionist Liao Xinyi points out that many people actually gain weight during this season due to "calorie traps." These hidden sources of calories often go unnoticed, contributing significantly to weight gain rather than main meals.

One major culprit is the high consumption of sugary drinks. A single cup of full-sugar pearl milk tea can contain over 500 calories, comparable to a full meal. Even seemingly healthier options like fruit teas, winter melon tea, and green tea, when sweetened, can add substantial calories. Liao advises choosing sugar-free or low-sugar options and consuming toppings like pearls and coconut jelly in moderation, or omitting them altogether.

Desserts also pose a significant calorie risk. Shaved ice, while refreshing, can quickly become a high-calorie treat when loaded with toppings and syrup, potentially exceeding 500 to 700 calories per bowl. Liao suggests opting for lower-calorie alternatives like grass jelly or ai-yu jelly to replace some of the high-calorie toppings.

While fruits are rich in vitamins and fiber, summer's abundant produce like mangoes, lychees, longans, and watermelons can lead to overconsumption due to their appealing taste and ease of eating. For instance, mangoes offer about 60 calories per 100 grams, bananas around 100 calories each, and lychees about 70 calories per 100 grams. Liao recommends controlling fruit portions to about one fist-sized serving at a time.

Furthermore, the nutritionist highlights that beverages like sports drinks and fruit juices, often consumed to combat the heat, can be laden with sugar. For individuals not engaged in strenuous physical activity, plain water is usually sufficient. Finally, the increase in social gatherings during summer holidays, such as parties, night markets, and barbecues, often involves frequent consumption of fried foods, grilled items, beer, and desserts, further contributing to unexpected weight gain.