Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as much as 50% fewer calories consumed
2. Eat slowly and mindfully
People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself. The more you’re chatting, the less you’re eating.
3. Eat healthiest foods first
Salads are a great place to start because watery vegetables slow digestion and have very few calories.
4. Skip the chips, crackers and bread
Refined carbs are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff. Instead of a burger on a bun- try a lettuce wrapped burger- it is crisp, cold and goes great with a hot burger off the grill!
5. Think small
The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on anything completely, but keep your portion sizes in check.
6. Drink plenty of water
If you are not sure about this one- step outside for 5 minutes and see how quickly you began to perspire. We lose a ton of water from our system when it is this warm out- and our body needs that water to function, so replenish your body by drinking at least 8-10 glasses each day- ESPECIALLY on hot days!
7. Apply sunscreen
Apply both before and during an outdoor party. Then apply again- and again! Ultraviolet rays from the sun can cause both premature aging and skin cancer in the long term, and a painful burn the next day. Even those with darker skin should use a sunscreen with a minimum sun protection factor (SPF) of 15, according to recommendations from the American Academy of Dermatology.
8. Food Safety
Don't leave the picnic spread out all day. Allowing food to sit in outdoor temperatures can invite food-borne illness. Never leave food out for more than one hour when the temperature is above 90 F and not more than two hours at other times.
9. If you are going to drink alcohol- do so smartly
Use alcohol responsibly. Alcohol and fireworks can be a hazardous and dangerous combination. Also, have a designated driver to bring party-goers home from the festivities. Remember also that alcohol and swimming can be as dangerous as drinking and driving.
10. Take a break
Spend adequate time indoors or in the shade and drink plenty of fluids to avoid heat illness in high temps. The risk of heat illness is increased in the elderly so keep grandma and grandpa shaded. Kids need to make sure and take a break too from playing to cool off and replenish fluids. Alcohol consumption can also promote dehydration and increase the risk.
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