The Joy of NOT Missing Out

What's Inside


Learn how to stay on track with your weight loss goals during vacations, BBQs, and eating out at restaurants.

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You’ve committed to becoming healthier and transforming into the best version of yourself. While your weight loss journey is a rewarding experience, it can sometimes feel like everyone around you is having more fun.

First, breathe. Next, know this: you can still do the things you enjoy and achieve your weight loss goals. Explore ways to still participate and stick to your diet, so you don’t miss out on that next celebration or dream vacation.

BBQs & Gatherings

Whether you’re the host or an attendee, you can still enjoy summer BBQs with family and friends.

Think Seltzer Waters Over Sugary Drinks
BBQs are notorious for soda, sweet tea, and lemonade — but they’re packed with sugar and calories. Ditch the unhealthy beverages and opt for flavored seltzer water or make your own mocktail instead.

Bring a Healthy Dish
Volunteer to bring an RM3®-approved dish, such as kabobs, to enjoy at the bash. You can also offer to prepare a side like coleslaw or a crunchy pickle salad to round out the meal.

Eat Lean Proteins
Chicken, shrimp, and scallops are excellent sources of lean protein and don’t contain as much fat as hamburgers or hot dogs.

Say “No” to the Bun
Bread is high in carbs and low in micronutrients. Instead, use lettuce or Swiss chard, tomato, or grilled portobello mushrooms.


Menus can be intimidating, especially when you’re trying to implement healthy lifestyle changes. Follow these simple tricks to keep in mind the next time you dine out.

Check the Menu Before You Go
According to the National Institute of Health, you’re more likely to make unhealthy choices when hungry. Look at the menu online and select a meal that can be customized to fit your diet.

Ask How the Food is Prepared
Dishes that are pan-fried, crispy, or sautéed will often contain more fat and calories than those that have been steamed, grilled, or roasted.

Skip the Bread
Ask the server not to bring bread, chips, or other pre-meal items. It can be tempting to mindlessly “graze” when the basket is sitting right in front of you.

Make Healthy Substitutions
Instead of fries or seasoned rice, order vegetables (steamed or grilled) or a salad with dressing on the side.

Ask for a To-Go Box
Most restaurant portion sizes are enough to feed two people (or more). When your meal arrives, ask for a to-go box and portion out your food before digging in. This will help prevent over-eating.


Vacation is a time to escape the stress of everyday life. However, you don’t have to sacrifice your diet to enjoy your getaway.

Put the Mini-Fridge to Good Use
Buy ready-to-eat items at the grocery store, such as hard-boiled eggs, rotisserie chicken, and deli meat, and store them in the fridge. You can also prepare your own meals in advance and bring them on vacation with you.

Bring a Pair of Tennis Shoes
Make a pair of athletic footwear one of the first things you pack. This will remind you to get out and move your body. They will also keep you from opting out of unplanned events like hikes or other outdoor adventures that will get you moving!

Start Your Meal With a Salad
Vegetables are high in fiber and can help prevent you from opting for high-calorie entrees. Order a salad packed with fresh greens and raw veggies. Don’t forget to ask for dressing on the side.

Sip Smart
Drink lots of water. This will help flush toxins, prevent dehydration, and keep you feeling full between meals. Throw a water bottle in your bag and hydrate consistently throughout the day.

Looking for a partner during your weight loss journey? Request an appointment to meet with one of our Licensed Medical Providers to help you achieve your personal health goals.

Stephanie Bray

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Don’t let your weight hold you back. Your guided journey begins here. Book your consultation today.

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