HACK YOUR HOLIDAYS (AND VACATIONS)
- Debbie Baisden
- Jul 3
- 2 min read
Happy 4th of July weekend! I hope you have the best time celebrating freedom, all while making joyful memories! My husband and I are out of town and can't wait to enjoy sunshine (hopefully) and music!
Here are healthy hacks for your holiday weekend, and I bet you've NEVER heard of the red plate trick!
Upgrade Your Environment
Hold a non-food item: Keep a game paddle, camera, or ice tongs in your dominant hand to naturally block mindless grazing.
Stand six feet from the food table: Proximity drives consumption. Forcing yourself to walk to the food eliminates impulsive reaching.
Use a bright red plate: Visual contrast studies show people naturally serve themselves less food when plates offer high color contrast.
Offer to be the grill master: Managing the flames keeps your hands busy and gives you first pick of the char-grilled meats.
Strategic Eating & Drinking
Eat a savory, high-protein snack at home: Consume 20 grams of protein (like hard-boiled eggs) 30 minutes before arriving to handle the hormone ghrelin.
Front-load your sleep the night before: Getting 8 hours of sleep prevents the morning cortisol spike that makes you crave high-fat foods.
Choose garnishes and spices over sauces: Flavor your meat with jalapenos, onions, Tajin, or cilantro instead of liquid calories like sugary BBQ sauce.
Freeze your grapes or berries: Bring them as a side dish; frozen fruits take longer to eat and give you a sweet treat fix.
Social & Mental Shifts
Create a non-food reward: Promise yourself a non-food treat the next day, like a movie or a massage, to detach "fun" from the buffet.
Host an active lawn game: Initiate tournament-style games like spikeball, badminton, or cornhole to shift the party's focus from eating to competing.
Wear form-fitting clothes: Avoid loose waistbands or oversized shirts that let you overeat comfortably without feeling physical feedback.
I've got even more tips and tricks for NOT gaining over your fun and festive weekend, so click HERE for how to have a healthy 4th of July and click HERE for your holiday party plan!
P.S. Want help finding ways to make your healthy habits one of the most enjoyable parts of your life? That’s my goal with all of my 1:1 clients. I can help you transform your body in just a few weeks without overhauling your life.
Comments