“You may favor a thick, juicy steak and heaping sides of your mom’s special potato salad at your 4th of July cookout, but your health and figure sure won’t. Here are some easy ways to have a low-cal day while maintaining all of the goodness of a true blue (and red and white) Fourth of July celebration.”
Fitt tip #1: Veg out
Instead of sitting down to a plate of high-calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats. You’ll be less likely to overeat the higher calorie foods later if you fill up with a huge salad or grilled vegetables.
Fitt tip #2: Hydrate, hydrate, hydrate
Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It can also help you avoid dehydration, which can sap your energy and cause false-hunger signals.
Fitt tip #3: Go skinless
Before eating, remove the skin from chicken and turkey. If available, choose a boneless, skinless chicken breast or a extra lean sirloin burger as your main course. I always show up at a BBQ with a box of Bell & Evans chicken burgers. One for me and 5 to share. Most people will choose a healthy option if there is one available.
Fitt tip #4: Watch your alcohol
Cold beers on a hot day go down fairly easily — but that doesn’t make them calorie free. If you’re indulging in alcohol, it’s important to watch your carbs. To help reduce your alcohol intake, drink a glass of water in between each serving of alcohol.
Fitt tip #5: Don’t let the name “salad” fool you
Avoid potato and macaroni salads — they are loaded in saturated fats, carbs and starches — unless you know they are loaded with chopped veggies and have been made with a low-fat dressing. Even still, don’t overindulge on the carb-heavy fare.
Fitt tip #6: Use whole wheat buns
In addition to choosing whole wheat buns over white, eat your burger open-faced (one half of a bun) to even out your protein and carbohydrate ratio. Or even better, skip the bun altogether and load your burger up with veggies and healthy sides.
Fitt tip #7: Use your hand to determine portion control
Just because your plate is full doesn’t mean you need to eat it all. A serving of protein is usually the size of your fist. Eat about that much and load up on green veggies to fill up!
Fitt tip #8: Think Lean Protein
Grilling is actually a low-fat way to prepare food, but only if you choose lower fat option. Hot dogs and ribs, which are typical barbecue fare, are high in fat and calories. Steaks, bison burgers and chicken breasts, on the other hand, are the perfect pick for lean protein sources.
My FittChick “approved” meal tonight will be…
Appetizers..unlimited veggies and tons of water
Dinner…a huge salad, a burger loaded with lettuce, tomato, onion, pickle, and mustard….and a mound of grilled veggies
Dessert…I will definitely skip the sugary stuff myself, but if your sweet tooth is kicking in, try and satisfy it with a plate of berries. BBQ’s can be extremely diet friendly, just focus on catching up with your friends and having a great time.
Live Fitt!…Be Fitt!
**some quotes and information were taken from Michele Borboa, MS**
Check out my carb free waffles I made for breakfast! What? Is that even possible? Ok…there were 30 grams of blueberries, but the rest was all protein! Who would have thought! CINNAMON BLUEBERRY PROTEIN WAFFLES for 121 calories, 21 grams of protein, and only 6 carbs! Oh, and there were 6 of them and a huge bowl of oatmeal on the side! Losing weight doesn’t mean being hungry! Eating more and weighing less is the key to maintaining a healthy lifestyle for life!
Live Fitt!…Be Fitt!
I am always working on new recipes, and especially new side dishes! It’s easy to grill a chicken breast or some steak, but the side dish can steal the show. Tonight’s experiment is a definite keeper!
Look for this recipe in my upcoming ebook!
Live Fitt!…Be Fitt!
“Fitt” Friday from TheFittChick…
The Ab Mat is the new science of abdominal training! It will actually train your abdominal muscles effectively. If you’ve ever felt you weren’t getting the results you wanted, this may be the missing piece. Exercise mats are rapidly becoming the next must-have piece of fitness equipment.
You want your workouts to be effective. But without a good exercise mat, your workouts will suffer. Without the ab mat you could be shortchanging yourself during abdominal, core, flexibility training, and during many of your isometric workouts.
The AbMat is a one size fits all unique shape that offers comfort, balance, and safety when performing ab exercises. It is also the most effective tool for developing and strengthening the abdominal area! The key is getting a full range of motion at specific angles, and this is acquired with the use of the Ab Mat.
The Ab Mat is scientifically designed with the exact angles needed to give you that extra 35 degrees of range that you do not get lying on the floor or with abdominal equipment. I agree with the saying that “abs are made in the kitchen,” but if your diet is clean this may be the fitness tool to make your washboard abs finally become a reality!
Live Fitt!…Be Fitt!
After months of steady weight loss, your new diet and fitness routine may seem like it just stops working. The big question is what can you do to get the scale to start moving again? Having a stretch where your weight loss slows is actually very common. You’re consuming fewer calories than you used to, so your metabolism has slowed down to conserve them. Your body will eventually figure out that it doesn’t have to work as hard because it has become used to your workout routine and healthy diet. With some simple changes, you can start to see the scale move a again!
1. BE PATIENT…Getting fit is not a destination, it’s a way of life. If you’re consistently eating right and exercising, the weight will come off. Remember that the closer you are to your weight loss goal, the longer it will take to lose your last 10, 20, or even 30 pounds!
2. ADD INTERVALS…Interval training is a great way to up your calorie burn. Interval training is exercising at a high intensity for a period of time followed by low intensity exercise for a period of time. This method keeps your muscles and metabolism guessing! I always recommend HIIT(High Intensity Interval Training) workouts to get the most out of your cardio days.
3. STAY HYDRATED…Drinking water is essential, and can increase your metabolism and curb your appetite. Increasing your metabolism can help you burn more calories and end your weight loss plateau. I always recommend drinking your weight in oz. everyday!
4. DON’T SKIP MEALS…A lot of people mistakenly think that if they skip the calories of breakfast, lunch, or dinner, it will help with weight loss. By skipping meals, you’re slowing down your metabolism even more. Your blood sugar actually drops and you’re more likely to be famished and overeat at your next meal. Eating 6 small meals throughout the day will speed up your metabolism and help you break through your plateau.
5. LOAD UP ON GREEN VEGGIES…Vegetables can be an important part of any weight loss diet. Eating more veggies will help your stomach feel full, which makes it easier for you to eat less. Green vegetables are especially helpful because they help in regulating blood sugar levels, and slow down the release of sugars into the bloodstream.
Have you ever experienced a weight loss plateau? What did you do to break it?