Heading into the holiday weekend, I wanted to share a few of my #fatlossfoodie QUICK TIPS to help you through a guilt-free and stress-free Fourth full of family, friends, fun and yes… food.
As featured in the June 2014 issue of BossFit Magazine.
With summer just around the corner, it’s inevitable that a barbecue or two (or ten!) will pop up on your social calendar. Good weather, fun times with friends and oh-so-good eats/drinks that are not oh-so-good for your bod. And while one afternoon of continuous boozing and indulgent eats won’t pack on the pounds, multiply that by a season of cookouts and you’ve concocted the perfect recipe for fat gain.
Here are my Top 9 Tips to make the backyard barbecue a bit healthier whilst still enjoying both the company and the food:
1. Workout early. Intense exercise (e.g. weight training) primes the body to build muscle and increases insulin sensitivity post-workout. This means that additional calories and/or carbs consumed in that window are less likely to go toward fat storage and instead, toward muscle repair and growth. Be it a heavy lift, bodyweight workout that incorporates plyometric movements or even just a walk, something is better than nothing.
2. Eat before. Have you ever deprived yourself in the hours leading up to an event, “saving” your cals for later, only to arrive ravenous and wanting to eat/drink everything in sight? Eat as you would before and make adjustments accordingly; NOT the reverse. By stressing less, you’ll leave yourself the mental energy to make better choices come time of the event.
3. Protein and veggies first. This combination will leave you feeling satisfied more quickly, and you’ll likely end up eating less overall. Meat on the menu? Opt for grilled chicken or burgers made with bison, lean ground turkey or lean grass-fed ground beef; hot dogs if you must. Even double your protein, but ditch the bun. Make a lettuce wrap instead. Craving crunch? Enjoy raw veggies liberally, even with a dollop of fresh guac, salsa, Greek-yogurt based dip or mustard. Avoid cheese-based dips to slash cals and fat. Or whip up a batch of sweet potato or kale chips – both clean and quick.
4. Choose fat over carb for fat loss.
5. Choose carb (starch) OR alcohol, not both. E.g. Enjoy your margs, eat your dip with a fork or veggies. Or, eat the chips but forgo the margs.
6. Drink water to balance fluids. It will help offset high sodium consumption and keep you hydrated. Non-negotiable 1L before bed.
7. Alcohol. Forgo the sugary stuff and opt for vodka/club soda with a squeeze of lime, if you choose. Follow every alcoholic beverage with a glass of water.
8. Don’t want to be the only one eating something different? Bring enough of your favorite fat loss-friendly dish to share! If there’s nothing else to suit your food preferences, eat just that.
9. If you do overindulge, accept, acknowledge and move on! *Remember, you’re only ever one meal, one potential workout away from being back on track.
What’s your favorite fat loss-friendly dish to share? Any fun plans for the Fourth? Let me know on my Facebook page! 🙂
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