4 Tips to Staying on Your Healthy Track AND Enjoy the Cookout

WEIGHT MANAGEMENT TIPS

4 Tips to Staying on Your Healthy Track AND
​Enjoy the Cookout!

By: Chat Mills
updated: 27 June 2022

"After this weekend I am going to get back on track with eating healthy."

Famous last words before diving into a plate full of potato salad and corn on the cob lathered in butter and salt. 

When did I get to a place in my life where I decided being happy AND healthy were mutually exclusive? Shouldn't they go hand-in-hand? 

Here's the reality: you want to be healthy and happy but you have to make significant sacrifices to be both.

This fixed-mindset can seem like reality and make it feel almost impossible to manage your weight, feel fit, have more energy, and have an overall sense of calm about your life. 

Our world is filled with instant gratification that we easily forget that CONSISTENCY is the key to each and every success out there, including that healthy lifestyle we so desperately want to live. I know I have had to come to terms with the idea that there is no magic pill and if I am going to make my healthy lifestyle a reality I'm going to need to put in the work!

Putting in the work doesn't have to mean drastic changes either. It is entirely possible to stay on track with your healthy goals and enjoy all that summer has to offer, not just the BBQ!

Here are four ways you can stay consistent with your goals without feeling like you have to sacrifice the fun of the family cookout! 

1 - Drink Water

This seems like a, "duh!" moment but if you are anything like me, then you suck at drinking water. As a teacher, I spent 17 years perfectly timing when I could drink water so I could go the bathroom between classes.

Remembering to stay hydrated can be challenging especially when you want to enjoy a cold soft drink or your favorite adult beverage, but it is also incredibly important!

These are some of the ways drinking water is going to help:
1) You'll stay fuller longer
2) Helps reduce bloat
3) Helps flush out toxins and keeps the digestive system moving
3) Helps you stay hydrated. Dehydration and hunger have similar symptoms so it is easy to confuse the two. Staying hydrated will reduce the risk of overeating when really, you are just thirsty.

Here are a couple of ways you get in more water at your next cookout:
1) Drink at least 16 ounces of water between each non-water drink. You'll reduce the glucose spikes and keep hydrated!
2) Only stick to water. While this doesn't feel like the most fun option, do your future self a favor and get a jump start on supporting your digestive system. Remember less bloat makes for a more comfortable next day.

2 - Bring Your Own Food

This may seem ridiculous considering you're going to a cookout/BBQ but hear me out.

When you bring your own food you are in total control of what goes into your body. You can be much more mindful about your habits because you know the food you bring adds health to your life.

I'm not saying you need to bring every item. You can simply start by bringing snacks, or your own drinks, or your own entrees. Even just one of these allows you more control, makes you more mindful eater, and keeps those health goals on track!

3 - Find the Balance

True confession: I have said, "I didn't eat at all yesterday in preparation for today's feed!"

Good grief!

You have to be willing to find balance otherwise you're allowing yourself permission to make poor choices only to get caught in a cycle of feeling guilty for not "being better" and wanting to enjoy life. You don't have to sacrifice it all to be healthy AND happy.

Here are some suggestions to find the balance:
1) Stick to your normal eating plan leading up to your event. 
2) Drink lots of water prior to your event.
3) Don't show up hangry. Just eat a little something before you go!
4) Decide ahead of time on portion sizes.
5) Get plenty of rest. Your body needs to repair!
6) Have a plan if you get overwhelmed. No lie, making sustainable changes can feel like a lot but it comes down to creating consistent habits and that process takes some time. To avoid the part where you say, "F*CK IT" and binge have a plan that will allow you to center yourself, regroup, and keep going.

4 - Check in with Yourself

I hate feeling like I have to restrict myself of anything, especially when I am around others who aren't. In all fairness this says more about me and my relationship/mindset around food than it does anything else. I still have work to do here.

As I learn to listen to the messages my body sends me I know that I do need to check in with myself so I don't go overboard and feel sick. And I'm not one for restricting myself but I know when I'm reaching the point before everything stops being fun because I'm bloated. I think of it more as growing as an intuitive eater. 

Here are some ways I check in:
1) Ask yourself how you will feel if you overindulge. I know that dairy and I don't mix so I will avoid because of how it makes me feel. Gassy. I feel gassy and the literal LAST thing I want to do is find a secret place to relive the pressure. Ugh! Honestly!
2) Decide how much of something you'll have. This could either be a serving of that strawberry shortcake you saw on the dessert table or two adult beverages.

Show yourself some grace but have the difficult conversation

Girl, let's be real for a minute. 

There are many, many, many excuses floating around our heads as to why we can and cannot do things. If you want your habits to stick you have to work on them everyday. Making excuses will only prolong your journey and any future success. You have to be willing to ask yourself if the choices you're making are helping you reach your goals. You have to be in the mental space to make change happen. It isn't enough to want the change so ya betta werk.

And here's a little secret that no one talks about... it's challenging!  

Nothing is more frustrating than hearing about the next juice that will take off 10 pounds in a week knowing that as soon as you go back to eating in real life those 10 pounds are back and they brought some friends!

Real sustainable weight management takes time and will have it's challenges.

It is challenging to be unable to button your pants just as it is challenging to say no to foods that taste yummy but don't serve us. We all must choose the challenge we want to face. 

And what happens when you mess up (because you're human and not perfect)?

Nothing. And what I mean by that is that one day doesn't have to ruin the progress you've made. You just have to give yourself a moment of grace and get back after it!

Now, enjoy the damn cookout!

Okay, you're full of hope reading this and then I remind you that it's challenging.

Nice one, Chat!

​I'm not trying to burst the bubble but I need to honest. It was only by being honest with myself that allowed me to realize I needed to make some changes.

​So let's recap really quick:
Drink Water - helps you stay full, detox, and you won't be confused by hunger.
Bring some of your own food - this give you complete control of what you eat.
Find balance - find the areas where you might over indulge and reframe your approach to become more balanced. Instead of a bun, I'll do lettuce. For every adult beverage, I'll have 16oz of water in between.
Check in with Yourself - it's okay to have the cookie. Maybe start by having one less than you would normally eat. 

I don't want to diminish the fact that there are people who really struggle with making these choices and the reality is that, for some, it is much easier said than done. I remember the feelings of being discouraged and like it was just so easy for everyone else. It wasn't until I partnered with someone myself that I was able to recognize that it was it okay that I felt this way but it was possible to move past feeling this way. If you need, or would like to partner with someone that's been there? --> Let's work together!

Finally, remember that this is your journey and you get to decide how fast you want to go. This isn't about feeling guilty because "I shouldn't have eaten that." Nor is about "well I just won't eat anything there." This is about listening to the messages your body is sending you and supporting your bodily systems so you can be healthy AND happy. ​

The path isn't linear. There will be challenges but there will also be successes and for that reason it doesn't matter what the journey looks likes or how long it takes. You have the drive and the desire so don't be afraid to go after those goals and enjoy the cookout!

Until then,

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P.S. There's more fun to be had over on social media!
​Come follow along!