Article 11: Slimming Down in Summer – Summer Weight Loss and Spleen and Stomach Regulation

You can lose weight completely in the summer.

Summer is the season when all things in nature grow most luxuriantly and beautifully. During this season, the body's Yang energy is abundant, Qi flows smoothly and is released outwards, and emotions are more extroverted. It is also the time when the body's metabolism is at its most vigorous. Therefore, losing weight is relatively easier and more effortless during this season.

The Yellow Emperor's Inner Classic states, "The three months of summer are called the flourishing season, when the Qi of heaven and earth intertwine, and all things blossom and bear fruit." Summer generally lasts for three months, from the beginning of summer to the beginning of autumn. Unlike other seasons, summer has a period characterized by hot and humid conditions, with not only high temperatures but also abundant rainfall and high humidity, making it the most humid and muggy season.

The Yellow Emperor's Inner Classic states, "The heart is the root of life... it is the yang within yang, and corresponds to the summer qi." In other words, summer is characterized by heat. In the human body, the heart is the fire organ, and like attracts like, hence summer corresponds to the heart.

As the saying goes, "winter is for storing up energy, summer is for depleting it." Summer is a season of energy expenditure, and if one is not careful, their physical condition will decline in autumn and winter, affecting their health throughout the year. Therefore, it is important to nourish the heart and reduce energy expenditure in summer to ensure the energy needs of winter are met.

Besides nourishing the heart, summer is also the best season to tonify the spleen, as the saying goes, "Summer is the perfect time to tonify the spleen." To achieve good and thorough weight loss results, regulating the spleen and stomach is essential.

The spleen and stomach are the foundation of acquired health and the source of qi and blood. Our bodies rely on the circulation of qi and blood, and many health problems are related to them. The spleen and stomach are responsible for producing qi and blood, making them extremely important. All cases of being overweight or underweight are related to the function of the spleen and stomach; weakness or overexcitement can both lead to weight gain. The spleen and stomach are the root of everything; whether you are in a sub-healthy state or trying to lose weight, you must first regulate your spleen and stomach.

Qi deficiency can lead to Yang deficiency, and the resulting low body temperature is dangerous. Once Yin and Yang are imbalanced, cancer may be a serious concern. The abdomen is considered the sea of ​​Yin meridians and belongs to Yin. Middle-aged women often experience rapid aging around age 35 because the Yangming Stomach Meridian begins to weaken at this time, leading to a decline in health, symptoms such as a large abdomen, yellow complexion, and age spots. The saying "to survive, one must keep the Stomach Meridian flowing" highlights the importance of the spleen and stomach. This explains why women with spleen deficiency age quickly-the Yangming Meridian weakens.

From a Western medical perspective, the spleen is an immune organ. It produces a large number of lymphocytes and phagocytes, which can enhance the body's immunity. Like a disciplinary inspection department, it can immediately detect and eliminate any small, diseased cells in the body, keeping the body in a healthy state. However, when the spleen and stomach function is weak, it becomes lazy and doesn't work, failing to see what's happening in the body and allowing minor ailments to develop into major problems, eventually evolving into serious diseases.

The spleen produces blood, and the liver stores blood; therefore, treating the liver must begin with treating the spleen. To improve the liver's metabolic, decomposition, and detoxification abilities, we must first regulate the spleen's digestive function. The spleen produces phlegm, and excessive phlegm and dampness in the body can lead to obesity; therefore, strengthening the spleen and eliminating dampness is essential. When the spleen's function of governing muscles declines, signs of aging such as loose, sagging skin and loss of elasticity easily appear. Therefore, regulating the spleen can prevent loose skin and enhance skin tightening. Regulating the spleen can also treat some modern ailments, such as atonic constipation, which is mostly caused by spleen deficiency. This can be addressed with blood-nourishing dietary therapies-such as soaking jujubes in water or eating them as snacks-to replenish spleen qi and promote bowel movements, thus resolving constipation at its root.

In the hot summer, maintaining health becomes especially important. Here are some points to keep in mind when maintaining health in the summer:

light diet

Summer is a time for growth and development, requiring increased nutritional intake to meet the body's metabolic needs. However, the hot weather, often accompanied by dampness, can easily deplete the spleen's energy and impair digestion. Therefore, rich and oily foods should be avoided to prevent overburdening the spleen and stomach. The *Sun Zhenren's Hygiene Song Commentary* states, "During the hottest days of summer, food should be especially light and reduced in flavor to facilitate digestion and prevent abdominal ailments." This means that eating simple, easily digestible foods in summer is crucial to preventing gastrointestinal diseases. Moderate amounts of cooling fruits can also be consumed, but not excessively. Many people enjoy drinking iced beverages in the sweltering heat, unaware that this can severely damage the spleen and stomach. In the unbearable heat, these should only be consumed occasionally, and in moderation.

Regular daily routine

In summer, it gets light early, so people get up early and go to bed relatively late at night, which can easily lead to sleep deprivation. That's why people often say, "Spring drowsiness, autumn fatigue, summer naps." To prevent summer naps caused by sleep deprivation, we need to take a nap during the day and stick to going to bed early and getting up early.

peaceful mindset

High temperatures can negatively impact a person's mental state and emotions, leading to irritability, short temper, and decreased memory. Therefore, we should adjust our mindset; the hotter the weather, the calmer we should be. Summer belongs to the fire element, which easily depletes qi and injures yin. When a person's emotions become abnormal (such as changes in mood such as joy, anger, sorrow, or happiness), external fire can trigger internal fire, causing an imbalance of yin and yang in the body and leading to various illnesses. Many people also become irritable due to the hardship of the weight loss process. At this time, thinking about pleasant things can lower psychological temperature, allowing the mind to calm down naturally.

Exercise in moderation

Summer temperatures are high, and excessive exercise can increase the burden on the body. The combination of high summer temperatures and exercise may help you lose weight in a short period of time, but summer is the season when Yang energy is at its peak, and exercise also brings Yang energy. If the body absorbs too much Yang energy, it will cause discomfort. In particular, you should avoid strenuous exercise between 10 am and 4 pm when Yang energy is at its strongest.

The water temperature for bathing should not be too low.

Many people choose to take cold showers to cool off, which is very dangerous. When it's extremely hot, the pores and skin are open, making it easy for cold air to invade the body and deplete one's Yang energy. It's best to take a warm bath, ideally between 35℃ and 37℃. This temperature is higher than skin temperature but lower than body temperature, making it perfect for cooling down.

It is not advisable to use air conditioners and fans at night.

In summer, almost every household uses air conditioning or fans, even while sleeping. Sleeping in a cold environment at night can easily deplete one's Yang energy.

Going to bed late and waking up early

In summer, the days are long and the nights are short. Sleep patterns should align with the natural balance of Yang and Yin, ideally going to bed before 10 PM and waking up around 6 AM. It's also important to follow the principle of "midnight naps" (子时) and "noon naps" (午时). However, afternoon naps should not be too long, generally around half an hour. Once a schedule is established, it's crucial to maintain self-discipline to prevent disruption of the biological clock.

In summer, the body burns energy more easily, so many people like to use this time to lose weight. Compared to other seasons, there are more things to pay attention to when trying to lose weight in summer:

Do not exercise for too long.

Generally, exercise sessions should not be too long to avoid heatstroke. Each exercise session should be limited to 30 minutes. If you need to exercise for a longer period, it is best to rest for a while every 20 minutes or so and drink some lightly salted water.

Avoid exercising in strong sunlight.

Summer sunlight contains particularly strong ultraviolet (UV) rays, and prolonged exposure can cause mild sunburn to the skin. Furthermore, UV rays can penetrate the skin and bones, reaching the meninges and retina, potentially damaging the brain and eyes. Therefore, it is advisable to exercise in the summer during the early morning or late evening when the sun is weaker, or in the shade.

Avoid high-intensity exercise in small, air-conditioned rooms.

When people exercise, their body temperature rises, their metabolism speeds up, their pores open, and they sweat. If the body is in a poorly ventilated and cold air-conditioned environment, the clash between heat and cold can easily lead to illness. Moreover, the air in such a room cannot be refreshed in time, which is also not good for the body.

Do not drink large amounts of water immediately after exercising.

Exercising in summer causes excessive sweating. Drinking large amounts of water immediately after exercise can put extra strain on the circulatory and digestive systems, especially the heart. Furthermore, excessive water intake may promote sweating, leading to further salt loss and potentially triggering symptoms such as cramps and spasms.

In addition, cold drinks should be avoided the most. Physical exercise causes a large amount of blood to rush to the muscles and the surface of the body, while the digestive system is in a relatively anemic state. Drinking a lot of cold drinks will not only lower the temperature of the stomach, but also dilute the gastric juice, which may cause indigestion or even acute gastritis.

Don't wear sweat-proof clothing.

During summer exercise, sweating occurs frequently, and clothes become almost completely soaked. Some young people, confident in their physical strength, are often too lazy to change their sweaty clothes, but this can easily lead to rheumatism or arthritis.

For women, summer is perhaps the best season, as it allows them to show off their figures, offers a plethora of glamorous dresses, and is the most vibrant and spirited time of year. Many women who didn't have time to lose weight in the spring choose to start in the summer when their appetite is less intense. However, weight loss is not a one-time event but a long process. Even if you achieve short-term success, maintaining a positive attitude and persevering are crucial for long-term weight management and maintaining a good figure.