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Fourth of July Picnic

6 Survival Tips for the 4th of July

From the Million Dollar Body Club - Join Today and Workout to Win!

The biggest culprit to weight gain over a holiday isn't so much the type of food you eat, but how much. Thinking about your past experience at celebrations that entailed copious foods is important. Was it hard to push back from the table and save room for later? Are you stressing that you won't be able to control yourself when confronted with four types of pies? It's not the one meal that's a problem. It's what that one meal triggers: routine overeating. For example, if you stuff yourself at a big Fourth of July barbecue, then surrender to another round of endless eating the next day on leftovers, which repeats the day after that and the day after
that . . . you get used to habitually eating large portions one after the other. Having loads of leftovers around makes this very easy to do. And by the time you get on the scale, well, you can imagine what you'll see. Here are some quick tips to keep you from overindulging:

  1. SmoothieDon't go hungry! If you go to a picnic or a barbecue with an empty stomach, you're setting yourself up to overindulge. Prepare in advance by making sure you've eaten a little something. Smoothies take less than two minutes to blend, and they can deliver a host of nutrients your body needs. Here's a simple smoothie recipe: Blend together 1 scoop of vanilla-flavored whey, soy, or egg white-based protein powder with 1 cup skim or soy milk (or water), 1/2 cup fresh or frozen berry mix (strawberries, blueberries, blackberries), 1 Tbsp. ground flaxseed or flax oil, and 1 cup ice (optional).

  2. All in moderation. Whether it's cocktails, the picnic table, or tempting desserts, the thing to remember is portion control. No food is totally bad. It's all in how much of it you eat.

  3. SocializingRedirect your focus. Don't let food be your only focus. Enjoy the other aspects of a get-together, such as socializing with friends/family/colleagues or join the three-legged race for some fun (as you burn off a few extra calories).

  4. Veg out! If you're the type of person who likes to munch, feel free to fill your plate with items from the veggie platter. Vegetables are low in calories and full of fiber, which will help you feel full. (Just don't make the mistake of drowning them in fattening dips!)

  5. Apple pieDesserts. When it comes to sweets, think about quality not quantity. Decide if you'd like to sample a couple of different desserts, or savor one particularly yummy one. Whatever you choose, don't forget the portion size. The worst thing you can do is make any food off limitsit will just make you crave it even more!

  6. Alcoholic drinksAlcohol. Alcoholic drinks can really pack a calorie punch so watch your alcohol intake. Allow yourself one drink, keeping in mind the serving sizes: 4 oz. of wine; 6 oz. of beer; and 1 oz. (80 proof) of spirits. A good rule of thumb is to avoid sugary drink mixes and stick with club soda and fresh fruit to spice up your cocktail. Or, avoid alcohol altogether and try a Mock-tail, a combination of club soda and a spritz of cranberry juice.

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I am a full time Beachbody Coach. I motivate and guide close to 2,500 Club members and head a team of 11 Beachbody Coaches who are all committed to helping you reach your goals. Before joining BeachBody, I was a certified personal trainer for more than a dozen years and have been a running coach for over 20 years. Continued...


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