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By Liz Plosser
Food fests—they're as ubiquitous in the summer as sun block and lemonade. Whether it's a friend's backyard barbecue, a company picnic or a vacation buffet, all-you-can-eat meals are a fact of life. Next time you find yourself in the middle of one of these diet danger zones, be prepared: Use this four-step buffet-busting plan to survive the smorgasbord.
1. Pick your seat wisely. In a study in the journal Obesity, researchers looking at diners at a Chinese buffet found that heavier folks sat an average of 16 feet closer to the food serving stations compared to leaner diners. Ask the hostess for a table that's far away from the buffet or choose your own faraway location if you can. If you get stuck next to the buffet, sit facing away from the food to help thwart temptation.
2. Survey the scene. In that same study, 71 percent of average-weight folks browsed the buffet before reaching for a plate. Meanwhile, only 33 percent of overweight diners checked out the food before digging in. (That means that 67 of them immediately filled up their plates and got to work.) Take the time to get the lay of the land, so you can scout out the healthy dishes.
3. Keep a lid on quantity and variety. Dish out moderate portions. If you're truly still hungry (remember, it takes 20 minutes for your brain to register fullness) then you can go back for seconds of low-fat veggie dishes or low-calorie fruit. And, stick with just two to four different items—foods you want the most—on that first go-around. We're hard-wired to eat more when we're given a variety of choices. Simply limiting the number of options makes it easier to control yourself.
4. Don't be a copycat. A study at Eastern Illinois University found that people consume 65 percent more calories when they eat with a pal who opts for seconds than when they dine a with a friend who doesn't. That doesn't mean you can't eat with certain people, just keep it in mind when your dining companions head back for seconds (or thirds!). Instead of following their lead, sip some ice water. It's a great way to keep your mouth busy as she polishes off her plate.
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After a long, cold winter, you can finally take your exercise routine outside. A great place to blast calories: Your local track. Walk for 10 minutes to warm up and then 5 minutes to cool down. For each move, do one to three sets. On your mark, get set, go!
Wind Sprints
What they are: Sprints that are run at a pace that's just slightly faster than you could maintain for several minutes.
How to: Run the entire length of one straight section of the track. Walk slowly through the curve to recover. And repeat the "sprint" down the length of the next straightaway. One set is two full laps around the track.
Easier option: Focus on a fast "power walking" pace.
Stadium Stairs
What this is: Heart-pumping activity that tones the buttocks, thighs and calves.
How to: Run up a flight of stairs then move one flight over and walk down. Run as many flights as you can in five minutes; that's one set.
Easier option: Walk up instead of running and exaggerate lifting your knee and pushing off with the opposite foot with each step.
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