Independence Day: Tips to prevent overindulging at this year’s get-together

With Independence Day right around the corner, I wanted to share a few ways you can prevent overindulging. With so many tasty foods on hand at these gatherings it is easy to lose control. Instead, try:

1) Eating a small, healthy meal before you go, so you won’t be extremely hungry and lose your focus.

2) Bringing your own, healthy, properly proportioned items. For example, bring your own pretzels, so you don’t eat the chips.

3) Eliminating one of the picnic/barbecue items all together. For example, allow yourself the hotdog, but forgo the potato salad.

4) Eating the hot dog or hamburger without the bun. This alone will save you around 200 calories.

5) Limiting your portions, but eating what you’d like. For example: Split a burger with a friend; when it comes to baked beans, potato salad, etc., try a serving size of 3 tablespoons; put half the serving size of sweets on your plate; limit your juice/soda/alcohol consumption to half your normal amount.

6) Drinking water only.

7) 
Arriving later and leaving earlier. If this is an all-day event, limit your time surrounded by food.

8) Waiting 15 minutes before you fill your plate again. Don’t immediately return for more food. Instead, let the mind make the connection with the stomach.
 Chances are you’ll recognize that you are satisfied from one plate.

9) Moving. The kids are playing, why don’t you? Walk. Hop. Skip. Jump. Run. Just move!

10) Staying home. Simply put, if you will be tempted to overindulge in poor choices, don’t go.

Do you have a tip that has worked well for you in situations like this? If so, please let me know!

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