Remember when you didn’t even notice it was St. Patrick’s day. Were half way through the year and holidays still feel weird AF. Down in Miami our beaches are closed, and my pool is closed, so that basically leaves food left to be excited for this Fourth of July. I’m a sucker for a hot dog on the grill, so check out my other tips to staying on track this weekend: 

1. Play: 

Maybe you won’t be hitting the gym on the 4th, but try to do something active. One of the things we stop doing as adults is simply to play. Have fun. Swim a couple laps if you’re tanning by the pool. Play whiffle ball with your kids. Go on a hike to explore before the day drinking starts.

Working out is actually a very small percentage of our calories burned for the day. We burn many more calories from non-exercise activities. There will be plenty of time to sit and relax as you watch fireworks in the evening. Your kids will only want to play with you for so many years before they get too cool. Take advantage of that. 

2. Smart Sips:

Go for a lower cal alcoholic beverage. You know I’m a sucker for white claws. Vodka water with extra lemon is also a prime choice. Try to skip the soda mixers- it’s a waste of your carbs that could mean one extra drink that fits in your day.

Alcohol also switches your brain into starvation mode. That’s why you get the need for drunk food. Try and follow the next tip so you have something, when that hunger hits… 

3. Side Piece: 

Bring a healthy side dish to the BBQ. First off, there is nothing wrong with eating a hamburger (hello protein), but take control of the meal by bringing something that works with your goals. Try a fun pasta salad, fruit salad, or just salad salad, so you can skip all the extra chips.

Salsa with cucumbers or peppers to dip, hummus and veggies, or pineapple on the grill are all great options to add too. 

4. Practice IF: 

But only if that works for you. (You need to know yourself a little here) Nothing magical happens during fasting. You just have less time in your day to eat. If you have less time to eat, you will probably eat fewer calories.

Try fasting in the morning before your grill out and allow more calories to indulge with later.

DO NOT practice IF if you’re going to show up to the BBQ starving and then binge eat everything. Feeling restricted is what most typically leads to overeating.

*I also do not recommend the white claws on an empty stomach

If fasting would leave you to shoving your face with no control (like me) #5 is for you.

5. Protein Pre-Party: 

Have a high protein meal before you head out for the day. Make sure you have at least one meal that is totally in your control. It will be much harder to hit your protein goal at the grill out than it will to get carbs and fats. Going high protein will help make you feel satiated longer during the day. 

For me, showing up to the BBQ when I’m not as hungry will keep me from overeating. Prioritize the foods you really want to enjoy. Get one plate and see what fits on that one plate. Try not to continuously graze mindlessly. 

Hope everyone has a fabulous holiday weekend! 

xoxo

Justine