List: Independence Day eating tips.


America’s birthday is not a reason to gain weight.

United States Flag
United States Flag

Fireworks and freedom are a combination that marks every 4th of July in America. That’s what we do on the Fourth of July to celebrate the country’s birthday. It is filled with lots of burgers and hotdogs. The calories are a minefield that makes failure nearly destined. The good news is that you can do this.

Independence Day is an exciting holiday filled with family, friends, and patriotic festivities. The weather is warm, the food is great, and long summer nights are perfect for colorful fireworks. The problem is the minefield of poor dietary choices. The good news is that you can find perfect a way to celebrate the USA’s Independence without gaining weight.

Like most holidays, however, Independence Day poses a few challenges if you are trying to manage your weight and health. Yes, We also eat a whole lot of hotdogs: 150 million in total. The hotdogs are intermingled with potato salad, chips, dips, and baked beans. Then, there are the burgers that are loaded with fat. if this were not enough, most will have more than a beer or two. This holiday is not exactly a holiday meant for moderation.

Tips to avoid derailing success during the Independence Day holiday:

  1. Eat before the party: You do not have to avoid the food table or become a hermit to avoid weight gain. You will be less likely to indulge in high-calorie foods and snacks if you eat before.
  2. Moderate: If you monitor your food intake and stick to proper portion sizes, you can remain on your diet. It is all about mindful eating.
  3. Drink plenty of water: If you stay hydrated, you can prevent overeating. Dehydration leads to eating more calories and more hunger. Alcohol and the sun lead to dehydration.
  4. Bring your own food choices and snacks: Bring your own dishes and snacks and control the caloric content. Fresh veggies can reduce your processed food intake and promote satiety. Ingredients such as fresh fruit, vegetables, and lean meats will help you lose weight and keep it off.
  5. Moderate alcohol: Alcohol is high in calories and is entirely made up of empty calories. It is often high in sugar and will promote dehydration which magnifies hunger.
  6. Exercise: Exercise promotes healthy choices. Lounging around is the enemy of weight loss and can lead to boredom and extra snaking and alcohol. Exercise and will your time with something else.

The bottom line: Good habits can help you with success. Poor choices can and will magnify failure. Don’t worry, a small misstep can lead to a return to better habits tomorrow. Holidays aren’t all about food and alcohol. Enjoy the family and friends and focus on the day and make good choices.

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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