5 Tips for a Healthy 4th of July

Uncategorized Jun 29, 2023

If you’re like the rest of the country, you probably want to celebrate this long holiday weekend. For many, this means BBQs, parties and other events with family and friends. While this is an exciting prospect, it can also be difficult for those who are striving to lose weight and stay fit. As a nutrition mindset coach, I understand that this can cause stress or worry—but it doesn’t need to! Here are a few tips—or habits, actually—that will help you stay on track without sacrificing your 4th of July fun.

1. Get Moving

Even though it’s technically a holiday, it’s not a good time to take a break from your exercise regimen—especially if you may be eating/drinking/enjoying a little more than usual over the weekend. Wake up and hit the gym, take a class or go for a run, if possible. Even a walk will help burn calories and jump start your metabolism. If you can participate in any physical activities at the events you attend, go for it. Go swimming or surfing, play Frisbee or a team sport—any physical activity will benefit you and help offset your calorie count.

2. Don’t Head Out on an Empty Stomach

If you plan to hit a BBQ or buffet, do not arrive hungry. This will most likely cause you to overeat. Instead, start your day with a fiber- and protein-rich breakfast to help satiate your hunger throughout the day, and reach for healthy snacks in between.

3. Stay Hydrated

It’s important to drink water throughout the day to prevent hydration and help you stay full. Research shows that we often mistake thirst for hunger, so if you just ate but think you may be getting hungry again, reach for an extra glass of water instead of hitting the chips and dip. Chances are you won’t feel hungry once you drink the water.

4. Use Smaller Plates and Utensils

A great trick for BBQs and buffets is to opt for a smaller plate, such as one typically used for salads or appetizers. Fill at least half your plate with healthy options and eat slowly. Chances are that small plate full will fill you up.

5. Drink Moderately

If you do choose to drink this holiday weekend, do so very moderately. Avoid sugar-laden cocktails made with juice and stick to low calorie options like a white wine spritzer. Drink a glass of water between each libation to maintain hydration and to limit the effects of alcohol.

If you want to learn how to optimize your health and wellness, consider working with a nutrition mindset coach like me. I love helping clients transform their bodies and change their lives—it is my true passion!



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