Enjoy the 4th of July Without Food Stress

How to Enjoy Your 4th of July Without Food Stress

Are you celebrating the 4th of July this weekend and feeling anxious about all the extra food? Don’t worry, I’ve got you covered. Follow these six steps to create a plate you are happy with—without the bloat, guilt, or regret.

1. Survey the Scene:

Choose the Best Foods for Your Plate

Before you start filling your plate, take a moment to look at everything available. By surveying the scene, you can pick the absolute best foods that you truly enjoy. This helps you avoid mindlessly grabbing food and ensures you’re making intentional choices that satisfy you.

2. Only Put Foods on Your Plate You Like

Don’t feel pressured to eat foods you think you "should" eat, especially if you don’t like them. If there’s no veggie you like, don’t force yourself to eat it just because it’s there. It’s one meal, and it’s not a big deal. Focus on foods you genuinely enjoy, and leave the rest.

3. If You Don’t Like Something, Stop Eating It

Your taste buds matter. If you try something and don’t like it, don’t feel obligated to finish it. There’s no point in eating something that doesn’t bring you joy. Move on to something else that you will actually enjoy. This practice helps you listen to your body and make more satisfying food choices.

4. Stay Present and Engaged:

 Enjoy the Company

Holidays are about more than just food—they’re about being with other people. Stay present and engaged with your friends and family. Ask them about their lives and challenge yourself to learn two new things about each person. This will make the holiday more meaningful and help shift your focus away from food.

5. Check In With Yourself 3/4 of the Way Through

As you’re enjoying your meal, check in with your body about three-quarters of the way through. Are you starting to feel full? Typical feelings of fullness include a slight bloating in the stomach and a disinterest in food. Paying attention to these signals can help you avoid overeating and feel more comfortable.

6. Breathe Through Urges If It’s Not Worth It

If you’re full and realize that eating more isn’t worth it, take the next 15-90 seconds to breathe through the urge to overeat. Focus on your breath and let the urge pass. This mindful practice can help you manage cravings and make healthier choices. If you need additional support, consider learning more about this process in my one-on-one coaching program.

Celebrate Without the Stress

Enjoying the 4th of July doesn’t mean you have to stress about food. By following these six steps, you can create a plate that makes you happy without any of the bloat, guilt, or regret. Remember, the holiday is about celebrating with the people you love, not just the food on your plate. Have a fantastic 4th of July!