July 4th Eating Healthy

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Holidays are for celebrating and are meant to be enjoyed, but you don't have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won't even miss, and keep your health and fitness goals on track.

6 Healthy Eating Tips For Your 4th of July BBQ

1. Use small plates

Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.

2. Eat slowly and mindfully

People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you're chatting, the less you're eating.

3. Eat healthiest foods first

If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.

4. Skip the chips, crackers and bread

Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.

You don't have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you're not thinking. If you're feeling bored, grab a Frisbee instead.

5. Keep dessert small

The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don't have to pass on dessert completely, but keep your portion sizes in check for this course!

Small tricks can save you hundreds and potentially thousands of wasted calories that you will never notice or miss. Why sacrifice a good time when you can just upgrade your healthstyle?

Thanks so much for watching and reading! Find more fitness diet tips on my FB & Twitter! Check it out!

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[artcar88]

July 4th - I ate (2) grilled chicken wings, 2 hot-dog buns {white bread}, spinach fruit salad, spaghetti{oh yeah, it was so good}, and chocolate cake: My caloric total was 1,030 and my day's total was 2,050. I exercised that night and burned 1252 calories. So I say don't feel guilty about eating what you like as long as you do it in moderation, and ENJOY it. Food shouldn't be something we feel guilty about it =life :). . . good video

[ZacharyFiorido]

@artcar88 @artcar88 Art, you NAILED IT!! Im so happy you fit some time to exercise, and to burn 1252!!! WOW!! Moderation is the key to success! You deserve a big pat on the back!!! Im a very proud trainer! haha No doubt in my mind that you WILL be successful!! :D

[jensation123]

I've been eating from a smaller plate for a while now, it's really a good tip :)

[ZacharyFiorido]

@jensation123 Nice! Thats awesome to hear!

[juandresmom]

Love your video's. I had VSG surgery in Feb 2011 down 80 lbs. I need to start working out. I need everything but beginers lower stomach,innner tigh, flabby arms is were I should start. I'm gonna check out your lower abs next. Thanks for sharing!

[ZacharyFiorido]

@juandresmom Penny! Im so happy your commitment to change!! Thumbs up 4 you :) Unfortunately we cannot spot reduce on specific parts of our body, but by doing overall total body workout you can help slim down those sections!! :)

[vicente1939]

Hey thanks for the video I love, forgive the delay.

[karynhalpin]

great video zach! keep up the great work!

[2789739]

at my moms cookout i ate 4oz of chicken for 90 calories, 1 1/2 of salad for 15cals,dressing for 40 cals, a small steak for 120 cals and a 2/3cup of mashed poatoes for 110 calories.acup of strawberries for 50cals..my total was 410 calories!! WOOOHOOO!!!

[EvenMoreAna]

I love the music in the background, yay

[ChangingLifestyle]

These are great tips! I'm definitely going to try them out :) Thank you!

[weightlosspixi]

awesome tips!! i'm dreading all the cookouts this weekend, lol. thanks for sharing!!