Démystifier les mythes estivaux sur la perte de poids : Ce qui fonctionne vraiment (et ce qui ne fonctionne pas)

As temperatures rise and holiday outfits make their annual comeback, seasonal pressure to slim down quickly tends to return too. From juice “cleanses” to sweat-more, weigh-less workout promises, summer weight-loss myths are everywhere. They are often packaged as health advice, and they are rarely backed by solid evidence.

At our online pharmacy, we believe in science-led, sustainable approaches to weight management. So let’s reset the story on a few common summer misconceptions and focus on what actually works if you want long-term results.

1. Myth: Sweating more means you’re burning more fat

Reality: Sweat is not a sign of fat loss.

It’s easy to assume that the more you sweat, the more weight you are losing. In reality, sweating is simply how your body cools itself down. It is not proof that you are burning fat.

Research discussed in the British Journal of Sports Medicine shows that weight lost through sweating is almost entirely water weight, and it returns as soon as you rehydrate. Exercise matters, but fat loss mainly happens when you maintain a consistent calorie deficit over time, not when you temporarily lose fluid.

Tip: Choose regular, moderate movement such as walking, swimming, or cycling. These are excellent summer options. Track progress with consistency, not with sweat.

2. Myth: Skipping meals in hot weather helps you lose weight faster

Reality: Skipping meals can disrupt appetite regulation and lead to overeating.

Heat can reduce appetite, and some people use that as a reason to skip meals. Even if hunger feels quieter, skipping meals can cause blood sugar dips, which can trigger cravings and increase the risk of overeating later, especially in the evening.

A 2020 review published in Nutrients found that regular meals and balanced intake across the day are linked with better weight outcomes. Skipping meals can also affect mood, energy, and metabolism.

Tip: Instead of cutting meals, go lighter while staying nutrient-rich. Think grilled vegetables, lean proteins, and fresh fruit that keep you satisfied and energised.

3. Myth: Holiday weight gain is only caused by overeating

Reality: Sleep, travel, and alcohol play a major role too.

Heading to Europe for summer? It’s tempting to blame any holiday weight gain on food alone. But jet lag, disrupted sleep, alcohol, and travel stress also influence how your body processes food and stores fat.

A study in the Journal of Clinical Endocrinology & Metabolism showed that short-term sleep deprivation increases hunger hormones such as ghrelin and lowers satiety hormones such as leptin, especially when combined with alcohol and disrupted eating patterns.

Tip: Enjoy local food, but keep a simple structure to your day. Hydrate, prioritise sleep, and keep moving. Even an easy walk to explore your surroundings helps.

4. Myth: A detox or “cleanse” is the best way to kick off summer

Reality: Your body detoxes on its own, and it needs nutrients to do it well.

Detox teas, juice cleanses, and “summer shred” plans promise fast results, but they usually rely on extreme calorie restriction that is unsustainable and sometimes risky. These approaches can lead to muscle loss, fatigue, and rebound weight gain.

The NHS is clear that your liver, kidneys, and digestive system already remove waste effectively without expensive or restrictive programmes.

Tip: Support your body’s natural processes with fibre-rich foods, good hydration, restorative sleep, and regular movement. Do not starve your body of what it needs.

What actually works this summer?

If you want to manage your weight through summer, the evidence keeps pointing to the same foundations. Hydration matters, especially in hot weather, because water supports metabolism and helps prevent false hunger cues. Consistency matters more than intensity, because daily movement and balanced meals beat quick fixes. Sleep and recovery matter, because they support hormone balance and appetite regulation. A durable structure matters, because the best habits are the ones you can keep after the holiday, not just for one week in June.

Whether you’re at barbecues in the UK or enjoying long terrace evenings in Europe, knowing what truly supports weight management can help you feel informed, in control, and confident without falling for summer myths.

Sources :

Cheuvront SN, Kenefick RW. Dehydration: Physiology, assessment, and performance effects. Comprehensive Physiology, 2014.

St-Onge M-P, et al. Sleep and diet: mounting evidence of a cyclical relationship. Annual Review of Nutrition, 2016.

Westerterp-Plantenga MS. Sleep, circadian rhythm and weight management. Nutrients, 2020.

Public Health England. The Eatwell Guide. 2022.

NHS. The truth about detox diets. nhs.uk.