The 4th of July is HERE... and we're not about to tell you to skip the BBQ, pack your Tupperware, or "earn your food" with extra cardio. (Hard pass.)
Instead, here are some realistic, evidence-based tips to help you enjoy the holiday and feel good in your body:
1. Don't skip meals leading up to the event.
Saving all your calories for later often backfires, leaving you ravenous and more likely to overeat later. Stick to your usual routine and eat balanced meals throughout the day.
2. Prioritize protein and fiber.
Grilled chicken, burgers (yes, even with a bun), veggies, fruit salads. All fairly common amongst 4th of July festivities and some great options to keep you satisfied.
3. Hydrate... especially if alcohol is involved.
Alternate alcoholic drinks with water or electrolytes. You'll feel better the next day and you'll reduce the risk of mistaking thirst for hunger.
4. Move your body because it feels good.
It doesn't have to be a "workout." A morning walk, tossing a football, or playing with your kids all count. Movement helps digestion, mood, and energy (what a win!)
5. Zoom out.
One meal, or even one day (as you know) won't make or break your progress. What matters most is what you do the other 364 days of the year.
Bottom line? You can celebrate and stay aligned with your goals.
It’s not either-or.
And if you need help navigating events like these or building a plan that works for your real life, our coaches have your back.
Wishing you a happy, safe, and delicious Fourth!
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