How to work out in summer without giving up tapas (and not gain a single pound)

Can you enjoy summer without losing your fitness?

Summer: that time of year when the sun invites you outdoors, terraces fill up, and beers with tapas become a daily plan. But it's also the season when exercising is harder, the heat is oppressive, and the risk of gaining weight increases.

And yes, there's a way to exercise in summer, enjoy tapas, and not gain weight. It's all about balance.

The most common mistake: thinking in black and white

Many people believe there are only two options:

  • Being strict with workouts and food, giving up enjoyment.

  • Or completely letting go, abandoning sports and going all out with tapas, ice cream, and beer.

The key is to seek balance, not extremes. You don't have to be an athlete or fall into a sedentary lifestyle. You can stay active, exercise in the heat, and enjoy a healthy social life.

6 tips to avoid gaining weight in summer (and still enjoy tapas)

1. Move before tapas

Before sitting on the terrace, activate your body:

  • A bike ride at dawn.

  • A short jog in the shade.

  • A light strength routine at home.

  • Even a brisk 30-minute walk.

This helps activate your metabolism and maintain caloric balance, even if you have a couple of beers afterward.

2. Don't arrive ravenous

If you go for tapas on an empty stomach or feeling ravenous, you'll devour everything. Instead:

  • Have a healthy snack before you go out: fruit, nuts, or natural yogurt.

  • This way, you'll arrive with more control, avoiding binges.

This technique is key to maintaining your weight in summer without giving up tapas.

3. Be careful with drinks

Drinks are refreshing... and caloric. Some figures:

  • Beer: 90 kcal

  • Vermouth: 150 kcal

  • Mojito: 200–250 kcal

Alternate with lighter options:

  • Non-alcoholic beer

  • Sparkling water with lime

  • Vermouth with ice and soda

  • Natural kombucha

A small change here can make a big difference if you go out several times a week.

4. Watch out for "trick" breads

You order a "light" tapa, like ham or cured cheese, and you wolf down half a baguette that comes with it. White bread is one of the biggest contributors to empty calories.

Tip: take a small piece and leave it there. Avoid asking for more if you don't need it.

5. Have tapas standing up, walk more

If you go from bar to bar, chat standing up, or even dance for a while, your caloric expenditure increases. Much better than spending three hours sitting in a chair.

Moving around while having tapas not only improves digestion, but also helps you stay active in summer without needing a formal workout.

6. Use appropriate athletic wear for the heat

Exercising in the heat isn't easy, but good gear can make all the difference:

  • Breathable and lightweight shirts

  • Comfortable pants that don't retain heat

  • Ventilated shoes

  • Technical caps or visors

👉 At Evernya, we design athletic wear for summer, ideal for both moving and going from the gym to the terrace without dying of heat.
If you move, you sweat. If you sweat, you don't gain (kilos).

How to stay in shape in summer without obsessing

You don't have to train like it's January or control every tapa. Summer is also for enjoying. But if:

  • You move a little each day

  • You eat somewhat mindfully

  • You choose appropriate drinks and clothing

You'll maintain your weight, enjoy tapas, and won't dread September's return.

It's a realistic and flexible approach that allows you to have the best of both worlds: social life and physical well-being.

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