3 Strategies for Staying Healthy on The 4th Of July!

I love the 4th of July!

There is good food, fun drinks, family and friends, and of course fireworks! Yet as fun as this festive holiday may be there is also the temptation to overload our tummies with too much food and to throw our diets and healthy practices out the window.

So this 4th of July I want to give you (and myself) 3 strategies to stay healthy during those long sumptuous BBQs. Enjoy!

1. Drink Water

Drinking water is such a vital part of any healthy diet and is especially important when there is a higher risk of getting dehydrated such as on hot sunny days, like the 4th of the July. Water is going to be your best friend this 4th as it not only keeps you well hydrated, keeping you clear of headaches and fatigue, but it also helps curb your hunger. Yes, water can absolutely help you control your appetite.

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The reason why drinking water can determine how much food you are choosing to eat is because many times when you are thirsty you think you are feeling hunger, when in reality you are feeling the need to rehydrate. During special occasions and events where there are mounds of food and snacks it is even harder to clearly understand if you body needs food or if it actually needs water. Your eyes can easily trick your tummy into believing it needs more food instead of water so be sure to check in with yourself whenever you are feeling hungry and drink a glass of water before making the decision to eat more.

Water is also essential when consuming alcohol, which is a common beverage choice at many 4th of July parties. Alcohol is usually high in calories and sugar and can make you tipsy or drunk quickly if you are not drinking water with your beverage. Though there are some who like to party hard, the hard reality is that over consumption of alcohol does not have any health benefits. This doesn't mean you can't consume alcohol it just means to try to be smart about it when you do, such as drinking a glass of water along side your alcoholic beverage. Water will not only help rehydrate your system but it will again act as a natural portion controller because it will fill you up.

A great way to remember to drink water is to carry a water bottle with you. This way you can just refill the bottle every time it becomes empty. If you don't have a water bottle, go buy one you love! Your water bottle should be just as fun as you. There are so many prints, patterns, and colors available now that there is something for everyone and every style. You'd be surprised at how much a fun water bottle motivates you to drink water. ;)

2. Everything in Moderation

Everything in Moderation are the wise words to live by at these events and parties where everything seems to be unlimited. You know what your temptation foods and drinks are so instead of saying no to those things completely, just have less.

Allowing yourself to have a little bit of those chips and dip, dessert, and white bread can actually help you say no later. By giving yourself permission to be more relaxed in your diet for this one day you are intentionally setting boundaries for yourself and your food. Many times overeating and binge eating happens because we don't intentionally think about the food situation we will be in. That's why if we have a strategy of how we are going to eat, such as allowing ourselves to splurge on one or two unhealthy foods instead of just eating everything we see, it helps us stick to our own health principles later because we are making intentional decisions.

Now not all 4th of July parties will even have healthy food options but you can always find ways to make do with what you have. For instance, if there are hamburgers and hotdogs available, try eating your hamburger without the bun or use only one bun and pile on as many fresh veggies as you can. This will cut down on the carbs coming into your body from the hamburger bun and will help your body get full off of better ingredients like veggies and beef. Or try eating just one scoop of ice cream instead of two or three. These changes might seem small in the moment, but they will definitely pay off in the long run.

3. Be Active 

If your 4th of July party involves outdoor activities like soccer, frisbee, or another type of game try to join in the fun! Outdoor activities are a great way to burn off some of those extra calories that somehow made their way onto your plate.

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Being active after a large meal is a great way to boost your energy and to make sure that you're not letting your extra food just sit in your body and turn into fat. I know that the last thing we want to do after eating a large meal is to be active, but it will honestly make you feel much better than taking a nap or sitting on the couch after you eat.

Being active doesn't mean you have to do something high intensity. Being active can simply mean going on a walk, swimming, or chasing your baby or grandbaby around. It is the act of doing something with your body that makes you move instead of being sedentary.

So this 4th of July try joining in the more active festivities as much as you can before you choose the couch. ;)

Staying healthy during holidays may be a challenge, but hopefully these 3 strategies will help you stay on track with your health and fitness goals even through July 4th!

~Hannah