Navigate summertime events without packing on the pounds

As I am brainstorming for our new 10-day weight loss challenge at Excel Wellness Studio, I started thinking about what types of challenges the participants might encounter. I tried to put myself in their shoes to see where my 10 days might take me…I quickly realized how challenging this could be to the regular socialite like myself. Right off the bat I thought of my bunko party on Thursday, BBQ with friends on Saturday, husband’s work party on Sunday, and the list goes on. This is just in 4 days!

So how do we control ourselves in these situations so food doesn’t just start flying off the serving table and into our mouths at full speed all summer?

Keep it simple, and remember: Two things will get you in major trouble. One, having too much food, and two, choosing the wrong food. Getting a workout in before you attend whatever event you have going on will burn more calories for the day and keep your head focused on your goals. I always make better choices after a workout. Remember to expend more than you intake--that is weight loss!

Here's a cheat sheet to keep in mind when navigating the backyard BBQ spread or snack table:

Fill up on protein.
Protein will make you feel full and keep you satisfied if you choose the lower fat versions of it. Look for fish, chicken or pork chops first (or veggie/bean burgers or tofu, for the vegetarians). If none of that is available, then grab a burger with no cheese and leave the bun. Throw on all the fixings to your liking. My favorites are avocado and tomato. I would stay away from anything that looks like it belongs in a hot dog bun…probably highly processed, fatty, and salty.

Watch Your Carbs
I always tell my clients to pick your carbs wisely. If you just can’t resist that hamburger bun, then stay away from the alcohol, and vice versa. Alcohol is a carb--and not a good one--so find a balance. Load up on good carbs like salad, veggies, and fruits.

FatMost appetizers and side dishes will be full of fat, so pay attention to anything you think might be made with cheese, cream cheese, mayonnaise, dips, etc. Too much of anything all turns to fat anyway, so watch your portions regardless of the food!

Common BBQ calories
Cheeseburger (with bun) ~ 400 calories
Bratwurst (with bun) ~ 400 calories, 25 grams of fat
3 Ribs ~ 330 calories, 21 grams of fat
Grilled chicken breast with mango salsa ~ 280 calories

Don’t let anyone give you any flack about “being good”! Too many times in the past, people would tease me about my food choices. Everyone wants to rock a strong, lean, healthy body, so shake off the comments and stay focused!

 Courtney Thomas is part of the team at Excel Wellness Studio that provides health, fitness and wellness tips exclusively for Good Health KC.