8 Tips for a Healthy Summer and 4th of July – DietShakeReviews 8 Tips for a Healthy Summer and 4th of July – DietShakeReviews
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Between the fireworks, backyard barbeques, late nights, and long days spent in the sun it’s easy to lose track of your health and weight loss goals during the 4th of July holiday weekend. 

And while there’s nothing wrong with enjoying yourself and having a little fun, it’s easy to get carried away. With these 8 tips, you can keep the post-holiday regret and guilt to a minimum and enjoy the 4th of July celebrations without totally derailing all your hard work.

Here are our tips for a healthy & happy summer and 4th of July holiday… 

Don’t Forget Your Veggies

Close up of a salad with lettuce, tomatoes, red onion

At the July 4th celebrations the grill is the center of the party! Yet a lot of grill-friendly foods tend to be meat-focused like hot dogs, burgers, or steaks. When meat is the only item on the plate that can leave you feeling bloated and heavy. Plus, that’s a ton of unhealthy saturated fats for one sitting.

So don’t forget about your veggies when you’re firing up the grill! Veggies (and even fruit) make great side dishes for your burger or steak, like grilled pineapple, zucchini, mushrooms, bell peppers, or corn on the cob. Or whip up a refreshing and light salad to compliment your heavy meats.

By enjoying a delicious (and nutritious!) side of veggies, you’re getting a handful of vitamins, minerals, and antioxidants. Plus they help fill up your plate so you’re less likely to fill it with some of the more unhealthy items on the table.  

Bring the Healthy Dish

Even if you’re all about the veggies, if you’re not the one hosting the July 4th celebrations, there’s not much you can do to manage what’s available. But what you can control is the dish you bring to the party! 

Make your contribution a healthy salad, veggie and hummus dip, or grilled vegetable platter. That way you know you’ll have something healthy to add to your plate throughout the day. And if you’re vegetarian or vegan, bring veggie burgers or another veggie-friendly protein dish. Otherwise, you might end up only having unhealthy (and not filling) snacks available!

Enjoy a Pre-Party Meal Replacement Shake

Strawberry smoothie against a white background with strawberries on top and next to the glass and a red straw

Do you tend to overindulge at the snack table or load up on too many sweets or salty snacks? A great way to avoid that is to make sure you’re not showing up to the party hungry. 

Blend up a delicious and healthy smoothie before you leave (or take it to go!). That way you get the nutrients you need for the day, plus protein and fiber to keep you feeling full and satisfied for hours. By kicking things off with a pre-party smoothie, you can still enjoy all that the July 4th holiday has to offer, without going overboard with way more calories than your stomach really needs.

Ready to get festive and patriotic with your smoothie recipe? Give one of these red, white, and blue shake recipes a try! 

Skip the Soda

Sugar-sweetened beverages like soda and energy drinks make up more than one-fourth of all added sugars in the American diet. And if you’re celebrating the July 4th holiday weekend, chances are there are coolers full of sugar-loaded temptations. But by skipping out on soda this year you can help keep your sugar to a minimum.

Here’s what we recommend you sip on instead:

Drink Plenty of Water

Close up portrait of an African American young woman drinking water from bottle

And make sure you’re also drinking plenty of water! When you’re sunbathing all day at the beach, outside for hours at the backyard barbeque, or out for a late-night, it’s easy to get dehydrated. Especially during the July 4th weekend when the sun is beating down on you all day!

Headaches, bloating, and fatigue are some of the side effects of dehydration. And when you’re trying to enjoy the holiday weekend, these are the last things you want to be dealing with! So make sure you’re drinking enough water throughout the celebrations so you can keep your momentum going (and your health in check!). 

Here are some great tips for staying hydrated throughout the July 4th weekend:

  • Enjoy or serve one of these delicious fruit-infused summer hydration drinks
  • Invest in an insulated reusable water bottle that you can bring with you to the party (or wherever you’re celebrating!)
  • Get your H2O from fruits and veggies like watermelon, grapefruit, cucumber, tomatoes, strawberries, cantaloupe, peaches, or oranges
  • Ask for or grab water alongside your alcoholic beverages so you don’t forget to stay hydrated as you enjoy a summer cocktail 

Wear Sunscreen

Spending long days in the sun is great for getting your daily dose of vitamin D, but it’s not always so great for your skin. Too much sun exposure can lead to painful sunburns, premature aging, and even skin cancer. 

Avoid the red lobster look by packing and applying sunscreen wherever the July 4th holiday takes you. And if you’re someone who tends to forget, then apply sunscreen before you even leave the house! 

Then, aim to reapply every two hours, or right after going in the water. Recruit friends and family to help you remember. You’ll thank them the next day when you’re not painfully applying aloe!

Stay Active

Woman about to hit a volleyball with blue skies in background

There’s no shame in spending your 4th of July holiday lounging on the beach or posted up in your lawn chair! But if you’re trying to stay healthy, make sure you’re building some form of movement into your day

Luckily, there are plenty of active ways to enjoy the July 4th celebrations! Some ideas include lawn games with friends, beach volleyball, swimming in the ocean, or even just a post-dinner walk around the neighborhood. 

By keeping your body moving, you keep your body healthy and happy, and your digestive system on track. This helps counterbalance all the extra food and alcohol you might be consuming throughout the weekend! 

Have Fun!

Last, but certainly not least, make sure you’re having fun and not worrying too much about your health and weight loss goals! It’s normal to get a little bit off track during holidays and times of celebration. After all, it’s about enjoying yourself and having fun with friends or family! You can always get back into your healthy eating routine once the weekend is over.


Head to our blog for more healthy eating tips, suggestions, and recipes. Plus check out our in-depth reviews of some of the top-rated meal replacement shakes for guidance on finding the best one for you! 

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