Load up for 4th of July sweet potato fries

On Friday evening, after a week of clean eating and exercise, many want to take a break from the norm and loosen their diet (and their belt) a little. Then Monday rolls around and brings tighter pants and rising numbers. Somehow Friday snacking turned into three days of nibbling and nibbling

Although Consume foods rich in sodium over the weekend (without overindulgence) can cause weight fluctuations. If you're known for devouring your favorite Friday-Sunday meals like you mean it, weekend weight gain is the result. Thank God, Joshua Bailey Personal trainer and chef is here to offer Damage limitation tips that allow you to enjoy the foods you love without expanding your waistline.

Safely lower macronutrients before and after weekend indulgence

In order to achieve certain goals, it is not necessary to withdraw completely, but to plan ahead.

Leading up to a weekend where Bailey plans to indulge a little more than normal, he intentionally (and safely) lowers his calorie and carbohydrate intake a few days before the weekend and a few days after.

"Foods and drinks that we indulge in often tend to be much higher in sodium and sugar, which can be quickly flushed out if you increase your water intake and lower your carbohydrate intake for a few days." Bailey says.

By reducing certain macronutrients before and after eating, you can eat hearty foods without loading your body with too many calories over the weekend.

Consulting with a registered dietitian or certified nutritionist is a good place to start if you want to lower your macronutrients before consuming.

Treat yourself to one day or one meal, not the whole weekend

"If you view the weekend as Friday afternoon through Sunday, you're essentially giving yourself three days of indulgence and only four days of clean eating, and that's how you do damage." Bailey says. This is where weekend weight gain rears its ugly head and hard work

They fight to show up in the gym and in the kitchen. “If you do this, you will slow your progress and make achieving your goals much more difficult, if not impossible.” He explains.

Bailey allows himself one or two meals per weekend, or in other words, an evening of freedom and fun as opposed to several days. “Sometimes I even allow myself a day to pamper myself, but nothing more.” He says and recommends the same for those who want to see fitness-related results.

When it comes to enjoying your favorite dressings and dips, Bailey recommends not waiting, but sticking to portion size and keeping in mind that little condiments can add up quickly. "It's better to stick to the serving size on the back of a bottle, although it may be less than you really want to use, than to use none at all," he says. This way, you can partake in the flavors you enjoy without going overboard.

Drink liquor wisely

It's no secret that alcohol hinders results. “One thing people often don’t realize is how much alcohol can prevent you from achieving your goals " says Bailey. "People often forget to take into account calories, sugar and carbohydrates that they might be drinking rather than eating."

Alcohol is high in sugar and carbohydrates, not to mention the unhealthy fried foods or late-night snacks that alcohol often makes us crave. "The combination of these two things could be another major reason why you're not seeing the results you want," explains Baily.

If you want to spend an evening drinking, make a plan about how much and what type of alcohol you will consume.

“Do you want the sugary mixed drink or the club soda with lime juice and vodka?” Bailey asks. This choice, especially if practiced regularly, can negatively impact your overall fitness gains.

Add a healthy touch to your favorite dishes

With Bailey's love of cooking, he enjoys challenging himself by creating healthy versions of traditionally unhealthy foods; and often his meals are tastier than their unhealthy counterparts.

A clean twist on your favorite meal is a great way to feel like you're indulging without the unhealthy side effects. “My goal is to educate people about the joys of healthy eating while still having fun!” he says. The internet is full of recipe ideas that can help you transform your favorite meal into a cleaner, leaner version. Here's one of Bailey's favorite variations on a basket full of sweet potato fries for you to try!

Joshua Bailey’s Loaded Fourth of July Sweet Potato Fries for your enjoyment next weekend