I will be celebrating with family on July 4th. Enjoying good times with great people is something TheFatGuy loves. But, when my 4 brothers and their families get together it is one more eatfest I have to contend with for a day.
The eatfest centers around my 'Bubba' brother's love to cook out. He will have ribs, chicken, BBQ pork, and other meaty surprises for us. Then everyone will bring some favorite treats that include, special bite size chicken salad sandwiches from my mom & dad, dips, chips, desserts, and some drinking. Holidays are one of those times that make it hard to stay on track with healthy eating and living.
SO, TheFatGuy thought he would throw together some tips to help him and you to stay on track this July 4th:
- Water is always at the top of TheFatGuy's list: start your day with plenty of water and keep it up. Drink at least a 1/2 ounce per pound of body weight and go up form there if you are out in the heat. Drink a big glass of water before you eat and drink water with your meal. And remember, don't drink your calories if you can avoid it!
- Bread, Chips, and such– These offer little true satisfaction. Refined carbohydrates will spike your insulin and have lots of calories. Choose to avoid or limit this category at your celebration.
- What to eat first– eating salad and veggies first will help you feel full sooner. This is a tough one for TheFatGuy as he loves to go for the ribs first!
- Small plates/eat slow– these 2 strategies can help you cut your caloric intake tremendously. Studies have shown that smaller plates and utensils do help cut intake. Taking your plate away from the serving area to eat slow and mingle with family and friends will help you. also.
- Desserts/refined sugar– This again is a tough one for TheFatGuy. If at all possible, keep your dessert size small and MOVE AWAY FROM THE DESSERT TABLE! Use moderation here. AND, because TheFatGuy has a lot of problems with moderation, he will not be eating sugar at all. He gave up sugar this year other than the week of Camp Kemo. His 'all or nothing' thought process does not work well with doing sugar in 'moderation'.
- Everything else– Try to get your joy for the day from everything the day has to offer other than food. Enjoy your family, friends, the national celebration, the games, the atmosphere and soak it all in without soaking in the calories. We, that have the control issue around food, have a tendency to make the eating the focus! Breath in everything else and enjoy it!
Basically, it all comes down to choices and knowing yourself. So to make it easier, make a plan now and structure your plan and choices now for the big 4th of July celebration. Have a great Independence Day and wake up on the 5th Happy with the Choices You Made on the 4th!
TheFatGuy says, DON'T DRINK AND DRIVE! And remember, your alcohol drinks have calories!
Note to ME and YOU: Enjoy your day, family, friends and life with a plan that works for YOU!