5 Tips for Surviving the 4th of July Holiday

Updated: 6/19/18

The Fourth of July Holiday and barbecues can be a challenge when it comes to sticking to your diet, but you can still have fun without sacrificing your weight loss.

Here's some tips to help you enjoy the Holiday, AND stay on track. 

1. Think Before You Drink!

Even the smallest amount of alcohol (for example, wine, beer, and liquor) can directly affect our fat metabolism. Some studies have even shown that our body can burn around 73% less fat after consuming just one ounce of alcohol!  When alcohol passes through the liver, a by-product called Acetate is created, which slows down our body’s ability to burn fat. As we consume alcohol, our whole body lipid oxidation (the rate our body burns fat) greatly decreases, while Acetate rises in our body. In beverages, the higher the alcohol content, the slower the fat metabolic rate.  Try water with lemon, ice cubes, and Stevia if available to create a ‘Lemonade’ or try adding coconut or rum extract to a diet soda to curb the alcohol craving.

2. Use Small Plates!

Research has shown that individuals who choose smaller plates eat up to 50% fewer calories without even noticing.  Try borrowing a kid's plate or a plate from the appetizer table.

3. Focus on Friends, Not Food!

Barbecues are a great opportunity to have fun outside - keep your focus on socializing.  The more you’re chatting and visiting with family and friends, the less you’re eating.

4. Eat Vegetables!

Fill up your plate with the healthiest stuff!  Load up on grilled vegetables to avoid overeating higher calorie options.

5.  Bring Your Own Dessert!

Barbecues and family gatherings are a wonderful time to bring a dish to pass - try bringing a diet-friendly dessert with you, such as a fresh fruit bowl.

Remember to keep hot foods hot, and cold foods cold! Have a Happy and Healthy Fourth of July!