10 Amazing Weekend Weight Loss Hacks
Dieting on Labor Day weekend is like waving a Red Sox banner at Yankee Stadium: It can be done, but you’re not going to have a whole lot of people on your side. After all, even those of us who have been good all summer deserve the occasional blowout, and this last, precious weekend is just the respite we need to gorge ourselves.
So how do you buck the tide and still eat healthy? Better yet, how can you indulge in the barbecues and tempting spreads and still not put on a pound? The editors at Eat This, Not That! polled some of America’s top diet experts and gathered these inside tips on how to enjoy Labor Day weekend—without laboring to zip up your pants come Tuesday morning. And click to lose weight for good with these essential 14 Ways to Lose Your Belly in 14 Days!
LEAN LABOR DAY HACK #1
Scope Before You Scoop
This simple trick can save you hundreds of calories: Scan the party’s buffet line strategically before you even pick up a plate. “Studies show that individuals who are overweight tend to go through the line and fill their plate as they go through it,“ says Marcey Rader, M.Ed, a certified personal trainer and fitness nutrition specialist. Meanwhile, thinner people “tend to be more strategic and take inventory, decide what they’re going to eat and then grab a plate.”
LEAN LABOR DAY HACK #2
Go Bunless
BBQ fare tends to be high in calories, but if you only indulge occasionally, it’s okay to sink your teeth into a juicy burger or savory bratwurst. To boost your weight-loss efforts, just skip the bun. ”To save almost 200 calories, wrap the meat in a cabbage or romaine leaf,” says Rader. For the best hot dog, hamburgers, salads and more, click to fill our your grocery list with the 15 Best Foods to Eat Over a Long Weekend!
LEAN LABOR DAY HACK #3
Focus on What You Can Control
If Uncle Fred won’t stop slathering the ribs with his famous sugar sauce, chill out and concentrate on what you’re personally accountable for. “Control the controllables,” says Bob Wright, Hilton Head Health’s director of education. “Have a good balanced breakfast and maybe a healthy snack before the Labor Day buffet, which will help rein in hunger and empower you to make better food choices. And be sure to get a good workout in the morning, and look for ways to stay more active during the weekend.”
LEAN LABOR DAY HACK #4
Bring the Good Stuff
If you’re contributing to the buffet offerings, “be the one to bring a fruit or veggie dish to ensure you’ll have a healthy choice,“ says Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author of Schedule Me Skinny. Her go to dish: sliced tomatoes with a drizzle of olive oil and balsamic vinegar with basil, a fruit salad served in a scooped-out watermelon half, or vegetable skewers to throw on the grill. Better yet, make the meal a healthy potluck and challenge guests to bring the healthiest-but-tastiest recipe they can find. Try something made with yogurt, and turbocharge your fat burn with one of these 9 Best Brand Name Yogurts for Weight Loss!
LEAN LABOR DAY HACK #5
Skip the “Meh” Foods
Succumb to the pulled pork if you must, but diss the Doritos. “Don’t pile things on your plate just because they are there,” says Rader. “If you feel ‘meh’ about something, why eat it and waste the calories? Eat the things you don’t normally eat, like a brat or 7-layer dip. If you eat pretzels all the time, why put it on the plate with the special holiday food? If you just think baked beans are just okay, skip ’em!”
LEAN LABOR DAY HACK #6
Opt for the Burger
Not sure what meat option is your best bet? “Given the choice, opt for a lean beef burger over a hot dog for less saturated fat and belly-bloating sodium,” says Bedwell. Burgers are better options than fatty bratwurst or ribs as well. “Just keep the toppings smart; veggies and a squirt of mustard or ketchup are your best bets.” Click here to see How to Build the Perfect Burger!
LEAN LABOR DAY HACK #7
Eat More Than You Think You Can
It may sound counterintuitive, but eating smart means chowing down on the healthy choices, to crowd out the junk. “The key is to make sure the foods you reach for include avocado, eggs, salmon, [lean] red meat, and cantaloupe,” says yoga instructor Lauren Imparato, founder and CEO of I.Am.You studio in New York City. “You need fat to burn fat.“ Avoid high-sodium foods that will leave you bloated, such as canned soup, soy sauce and pizza. For Imparato, a sample Labor Day weekend menu might include egg whites with spinach for breakfast, tomato soup for lunch with corn chips and grilled salmon for dinner with sautéed spinach. She’ll then allow herself beverages and desserts as desired.
LEAN LABOR DAY HACK #8
Keep Your Boozing Simple
Skip the sugary margarita mix, and avoid fruity alcoholic concoctions altogether. “Instead, opt for something low in carbs and sugar. Sip simple drinks like vodka and soda water with a squirt of lime. Not only will this save you a ton of calories, but you’ll also save yourself from a sugar-induced hangover,” says Jayson Calton, PhD and Mira Calton, CN, authors of The Micronutrient Miracle. And don’t grab a Coke. Click here for the 5 Astonishing Things That Happen to Your Body When You Give Up Soda!
LEAN LABOR DAY HACK #9
Create a healthy “morning after” tradition
Start your post-party day by burning some calories. “Plan to meet your friends in the park, on a trail, or at the gym for a workout or sports game the morning after a holiday meal,” says Schwartz. “This will help you wake up and start the day off on the right foot, instead of going right into leftovers.” Plus, committing to join others for an activity (some weight loss moves take as little as 30 seconds!) makes you more likely to stick to your plan.
LEAN LABOR DAY HACK #10
Use Your Mental Measuring Spoon
If you want to indulge in some treats, go for it—you’ve banked calories for that by following the tips above. Just keep portions in mind. You can use an easy trick: “I’m a big believer in my ‘two-tablespoon rule,’” says Toby Amidor, MS, RD, CDN, nutrition ambassador for the American Macular Degeneration Foundation. “I recommend scouting all the foods on display and taking two tablespoons of the high-calorie, high-fat options. That way you can enjoy good conversation and good food without feeling deprived,” she adds.
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