7 Tips to not Regret Your 4th of July BBQ

Holidays are for celebrating, but can be tricky if you are trying to live a healthy lifestyle. These 7 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your goals on track.

Fourth of July - How to eat healthy at a BBQ

1. Get a workout in before the BBQ.

I'm a believer in "earning" your treat meals, so I always make sure to get a workout in before a holiday party or event. Get up early, sweat it out and burn off a few hundred calories before you hit up the BBQ. Not sure what workout to do? I can hook you up with a 14 day free trial of Beachbody On Demand.

2. Stay hydrated.

I know you've probably heard this a million times, but drinking water (especially when it's hot out) is important. It's easy to mistake thirst for hunger, which can lead to overeating. Plus, when you're dehydrated, you're more likely to make not-so-smart food decisions.

3. Bring a guilt-free dish to the party.

This way, you know there'll be at least one healthy option to fill up on. Click here for my favorite 15 healthy 4th of July treats.

4. Use smaller plates.

Research shows that people who use smaller plates and use 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 using a plate from the kids table or the dessert tray.

5. Resist the mayo-filled side dishes.

Even a seemingly reasonable 2/3-cup serving of potato salad has an average of 300 calories and nearly 20g fat. Opt for veggies, or even a portion of pasta salad instead.

6. Watch the carbs.

Refined carbohydrates are the worst foods 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 need to necessarily eat your burger without a bun, but pass on the chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a glass of water or see if anyone is playing any sports instead.

7. Keep dessert small.

The difference between a large slice of cake and a smaller slice of cake can be HUNDREDS of calories. Sugar and refined carbohydrates are the most dangerous foods. If you have the option, You don’t have to pass on dessert completely, but keep your portion sizes in check.

8. Think before you drink.

One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.

Below is my cheat sheet in terms of lower calories drinks to enjoy.