Celebrate This Fourth of July Without The Extra Calories!

 

This year my dog (Dillon) and I will be marching in our local parade on the Fourth of July. I am super excited to be part of the celebration honoring the birth of our country and the people who fought for our freedom.

I do have a confession to make!

There’s another personal reason I agreed to do it. I wanted the exercise! What a fun way to get my workout in for the morning. It’s always great to find fun ways of exercising so it never feels like a chore.

One of my tricks to weight management without dieting is to get exercise on days I will be indulging.  I don’t use this method only on the Fourth of July — I practice this principle all summer long! For more tips on how to lose weight while enjoying your summer, read Tips for Your Summer Weight Loss Plan.

It is totally possible for you to have fun and avoid the extra calories this year!

1) Exercise! If you are walking in your local parade, this is a great way to get exercise. Committing to an event will help keep you on track when you might be tempted to “blow off” exercise.

You don’t have to be in a parade to get exercise on the fourth! You and your family and/or group could walk or hike before all of the grilling starts. Try calling to set it up in advance. If it’s too tough to fit in — plan fun, active games. This will also prevent the mindless snacking that can occur while visiting.

2)  Go Light! Having a potluck? Bring the lighter version of your traditional dish. Something as simple as substituting regular mayonnaise with the light version can cut back significantly on calories! Google is great for helping you find the lighter fare without compromising taste. Ask other friends if they want to bring light dishes as well. If appropriate, why not make “cooking light” the theme?

Choose leaner meats for the barbecue. A Kielbasa sausage has 330 calories. That doesn’t include the bun! Substitute with a chicken sausage that has 170 calories.

3)  Make calorie conscious choices! Limit foods like chips and dip. Nine chips and two tablespoons of dip is usually a serving and can have 200 calories easy! Load up on fruits, veggies, and green salad. Take smaller “taste size” portions of the heavier dishes like potato salad. This allows you to keep from feeling deprived and stay on target with your weight loss/management goals.

Substitute sparkling water or plain iced tea for sweet tea, energy drinks, and soda. Wine and beer have a lot less calories than blended “umbrella” drinks. If you plan on drinking some of your calories, you may want to skip dessert or vice versa.

Make a plan before the party starts. For example if the tea is sweet, I”ll choose water.

4)  It’s only one day!  You have to really pig out to gain weight in one day. However, the fourth can set the tone for the rest of the week and even the summer. If you overdo it, get right back on your normal eating and exercise plan the following day!

These tips will help you have fun without gaining weight! If you have a great tip you want to share or have a question, please leave a comment below!

Have a super fun and safe Fourth of July!

Blessings to you and your family!

Jennifer

 

 

Portion Control vs. Elimination Diets

 

Want to hear the latest?

According to the consulting and market research firm The Hartman Group, portion control is trending in and elimination diets are trending out in 2012.

Thank goodness!  I am so relieved to hear this. You all know there is no magic pill.  A well balanced approach to food is the answer to long term weight loss, and a much happier existence.

Portion control is one of the most important secrets behind weight loss.  A restrictive elimination style diet can cause binging and over eating.  Portion control teaches you how to eat the foods you like in moderation.  You may be asking how to control portion sizes without scales and various other measuring tools. What to do when you eat out? Great questions!

Five Simple Tips for Portion Control:

1)  Read the fine print!  Yes! The labels will tell you how many calories, but make sure you read how many servings are in that bag of chips, energy drink, box of crackers, etc.  Most snack size bags are actually two servings– not one!

2)  Are your plates super sized?  Over the years it’s become fashionable to have large plates.  Don’t worry, I’m not going to tell you to get new dishes!  However, a plate that is smaller will appear fuller and may satisfy you more.

If you feel like you need the extra visual help, you can purchase plates that have the portion sizes built into them. Everything from plastic to china.  Another way I combat the empty looking plate is to use bowls. They appear fuller and I am able to scoop out the proper portion sizes with a ladle.

3)  Develop a visual system.  Not all plates are created equal so it is helpful to know what a proper serving is. Here are some visual cues/examples to help you with portion size, courtesy of WebMD:

  • Vegetables or fruit: about the size of your fist.
  • Pasta: about the size of one scoop of ice cream.
  • Meat, fish, or poultry: the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips: about the size of a cupped handful.
  • Apple: the size of a baseball.
  • Potato: the size of a computer mouse.
  • Bagel: the size of a hockey puck.
  • Pancake: the size of a compact disc.
  • Steamed rice: the size of a cupcake wrapper.
  • Cheese: the size of a pair of dice or the size of your whole thumb (from the tip to the base).

4)  It’s okay to go back for seconds! Try serving from the kitchen counter to avoid reaching mindlessly for a second helping. If after 20 minutes you are still hungry, then go back and load up on veggies or a 1/4 to1/2 second serving.

Eating out?  No problem.  Ask your server about the portion sizes. Start with one or two dishes and then decide if you want more.  The kitchen will still be there!

5)  You do not have to finish everything on your plate!  Many of us were raised not to waste. This was a really important thing to teach us as children, and I am grateful for that up-bringing.  Unfortunately, this has been linked to overeating in adults.

I give you full permission to leave food on your plate. You will not be sent to your room! That may sound silly, however, so much of our childhood training affects the way we look at food. If you are like me and really dislike wasting food, then simply place whatever is left in a small container.  You can have it as a snack or combine with your lunch.

So there you go! These strategies can be implemented right away to help you with weight loss. Portion control is one of the best ways to begin cutting back on unnecessary calories without depriving yourself.

Have questions or tricks to share?  I’d love to hear from you below! 

Blessings to you and yours!

Jennifer