What It Takes To Burn The Independence Day Calories


Local Medical Weight-Loss Clinic Offers 10 Tips to Avoid Eating Too Much at the BBQ

WASHINGTON, July 2, 2012 /PRNewswire-USNewswire/ — Independence Day isn’t complete without a fireworks display and a barbeque with the all-American staple: the hot dog. This July Fourth, Americans will enjoy approximately 150 million hot dogs, enough to stretch from D.C. to L.A. more than five times.[i] The Baltimore/Washington area is ranked in the top five hot dog-consuming areas of the country by volume.[ii] But, as the obesity epidemic soars in the United States, now affecting nearly one in three adult Americans,[iii] more and more barbeque-goers are paying close attention to what they’re eating and how it could impact their weight and their health.

“Summer barbeques can be a sore spot for many local residents struggling to keep the weight off,” said Deborah Gilkey, Registered Dietitian and Patient Care Coordinator at My Weight Doctor(R). “Given their popularity, chances are many in the area will be enjoying a hot dog, or three, on the Fourth.”

Before digging in, there are a few things to keep in mind. On average, three all-beef hot dogs on a roll with ketchup can be the equivalent of 945 calories, with 500 calories coming from the 55.5g of fat.[iv] That’s almost 47 percent of an adult’s recommended daily caloric value and 85 percent of the daily recommended value of fat.

So, what does it take for the average American to burn off these calories?

— Four hours and 22 minutes of walking; — One hour and 48 minutes of jogging; — One hour and 19 minutes of swimming; or, — Two hours and 24 minutes of cycling.[v]

Gilkey continued, “It can be difficult to put in enough exercise to burn the extra calories consumed at the cookout, particularly the high-fat content and calories in hot dogs. So, unless you’re an active athlete, you may want to consider reading up on some tips for your barbeque intake this season.”

Dietitians and physicians at My Weight Doctor(R) offer the following tips for staying on track at the barbeque:

1. Don’t leave your house hungry

Attending an event hungry, or worse, famished, makes it more difficult to hold back from diving right into the meat and cheese dip. Instead, have a healthy, high-protein snack to fend off hunger before the barbeque, such as a handful of walnuts, fat-free Greek yogurt or low-fat cheese with whole grain crackers. These foods will keep you fuller longer, and help you avoid feeling faint or famished.

2. Know you’re going to eat … a little bit

It’s not necessary, or realistic, to go to a cookout and deprive yourself of all things food. Know that you may sample different foods, but do your best to keep track of what you have eaten in your head. Not sure how many calories are in each dish? Stick to the 50-calories-per-bite rule, assuming that each bite-size spoon full is worth approximately 50 calories.

3. Don’t overdo it

If you overindulge and have three hot dogs, don’t use it as an excuse to keep eating because you’ve already “ruined” your diet for the day. Enjoy the hot dogs and then get back on the program.

4. Offer to bring a healthy dish

Instead of loading your plate up with all of the unhealthy options on the picnic table, bring a healthy side dish (one that you enjoy) that you can eat and fill up on before surrendering to unhealthy alternatives.

5. Try a healthy alternative

If you’re going for the hot dog tray, find out if there’s an organic or natural meat alternative on the grill. Turkey or chicken hot dogs can be just as tasty, but have at least 30 fewer calories and nearly half the fat as an all-beef hot dog.[vi]

6. Distract your mouth

Sometimes your mouth just needs to feel loved, so chew on a piece of sugar-free gum or snack on low-calorie food items to satisfy your cravings.

7. Keep vegetables and fruit handy

Vegetables and fruit are great ways to fill your tummy and avoid overeating junk food. Before resorting to mayo-based pasta and potato salads, or indulging in a brownie, hang out by the veggie tray and fill your plate with healthy foods and a low-fat, yet delicious dip.

8. Use smaller plates/cups

It gives the appearance of more food and you won’t feel obligated to fill up your plate with every item on the menu.

9. Stay hydrated

Keeping hydrated in the summer heat is important and can also help you to not feel as hungry. So drink water – alcohol doesn’t count. But, if you do decide to have a beverage or two, choose a low-calorie option.

10. Be careful with condiments

Calories from small food items add up. Try to limit the unhealthy condiments on your hot dog, such as ketchup, cheese or chili, and be sure to choose healthy low-fat dips for your vegetables.

“Controlling cravings can be a challenge,” said Gilkey. “For those who continue to struggle to modify unhealthy eating habits on their own, there is help.” My Weight Doctor(R) is a local practice that provides ongoing treatment to help people control cravings, lose weight and feel better.

For more information about My Weight Doctor(R) visit: www.myweightdoctor.com[1] or call 888-526-2240.

About My Weight Doctor(R)

At My Weight Doctor(R), patient health is a top priority. Staffed by seasoned medical specialists, the medical weight loss centers located throughout Maryland and Virginia guarantee results through customized treatments, free from popular diets and gimmicks. For more than 15 years, My Weight Doctor(R) has worked to provide personal medical guidance, nutritional advice, moderate exercise plans and usage of various time-tested prescription diet medications to thousands of satisfied customers, helping patients achieve rapid weight-loss results and maximize long-term health.

[i] National Hot dog & Sausage Council, 2010: http://www.hot-dog.org/ht/d/sp/i/38579/pid/38579[2]

[ii] National Hot dog & Sausage Council, 2010: http://www.hot-dog.org/ht/d/sp/i/38581/pid/38581[3]

[iii] Centers for Disease Control and Prevention, 2012: http://www.cdc.gov/obesity/data/adult.html/[4]

[iv] CalorieKing.com, 2012: http://www.calorieking.com[5]

[v] CalorieKing.com, 2012: http://www.calorieking.com[6]

[vi] ApplegateFarms.com, 2012: http://www.applegatefarms.com[7]

SOURCE My Weight Doctor



  1. ^ www.myweightdoctor.com (www.myweightdoctor.com)
  2. ^ http://www.hot-dog.org/ht/d/sp/i/38579/pid/38579 (www.hot-dog.org)
  3. ^ http://www.hot-dog.org/ht/d/sp/i/38581/pid/38581 (www.hot-dog.org)
  4. ^ http://www.cdc.gov/obesity/data/adult.html/ (www.cdc.gov)
  5. ^ http://www.calorieking.com (www.calorieking.com)
  6. ^ http://www.calorieking.com (www.calorieking.com)
  7. ^ http://www.applegatefarms.com (www.applegatefarms.com)

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  1. Reply

    Tips For Fat Loss And Muscle Gain? How To Stay Committed? I burn about 1,000 calories a day exercising and I’m 17. I weigh 158 and am 6 feet tall I want to lose fat and put on lean muscle. Tips? How long until I see progress? What should my workouts be like in terms of weight training. I’m doing heavy cardio in addition to weight lifting until February then weights from there until June. What kind of results should I expect to see?

      • HealthNut
      • July 2, 2012

      Workout 4-5 days a week

      u will see results in 6-8 weeks

      try doing weight training first.. 40-60 mins.. then cardio exercise after u do weights
      the fat burning capacity is much faster this way

      when u lose most of ur fat.. cut the cardio in half

  2. Reply

    Are There Any Fat Loss Tips Most People Don’t Know About? What are they?
    Yeah,yeah I know I might steal your answer, but I already know to exercise, drink water, take diet pills blah blah blah. Just save you’re time and DON’T tell me those things

    Please star this question if you like it.

    thanks in advance!!

      • HealthNut
      • July 2, 2012

      Yeah, eat fat. Sounds ridiculous, but fat in our food is a key component to helping us feel satisfied without overeating. When we take fat out, we end up adding in other ingredients that will either stimulate our appetite, or won’t satiate us enough to stop eating. And the ingredients processed items use to replace fats can cause more damage than good. The key is just to avoid trans fats. You can now even get butter and mayonnaise made with olive oil, so that shouldn’t be a problem. I use them all of the time now. Also, don’t restrict your calories too much if you are exercising regularly. Your body will go into starvation mode and you will either not lose weight, or you will gain weight when you do eat because your body is trying to store food away. Most diets end up failing because they are too restrictive. You just need to be realistic about what you eat. I use thedailyplate.com to track all of my meals and it has helped me get a better grasp on what things that I am eating may be a bigger problem than I had thought. Good Luck

  3. Reply

    Weight Loss Tips Or Strategies To Lose Belly Fat? I need to lose my belly fat! Is there any one who loss there belly &has tips for me?please help!
    Also I need it to be FREE!

      • HealthNut
      • July 2, 2012

      Hi Daniella,

      Trying to reduce unwanted weight and belly fat has not really been easy with some people due to their body composition, but with determination and following the weight loss and belly program, you will be able to achieve your desired result. Bear in mind that its a gradual process. You cannot achieve it just immediately but doing what you are supposed to do will lead to positive result.

      All you need to do is to discipline yourself. Its very important. Eat balanced diet but eat when you are hungry. Try and eat fruits, vegetables and drink more water. Also, try to reduce fatty food going into your system, reduce sugar intake, soda, chocolate, ice cream, etc.

      Do regular exercise either in the house or outside. Fit in your exercise time into your daily schedule. If it means waking up early, do so that you can exercise your body. You can stomach exercise continuously and your belly fat will come down.

      Good luck

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