When it comes to bad-dieting days, most of us think of Thanksgiving and Christmas. And yes, they’re definitely high-alert days. But the summer season has its own hazards, like the (literally) millions of high-fat hot dogs that magically appear on grills across the country.

So get yourself in gear for July 4 and all its meat, high-fat side dishes, hot dog buns and homemade. These techniques from the experts should help you enjoy the beautiful summer season without going up a size in your bathing suit.