Ep 125- How to Survive Summer BBQs Without Overeating
July 2, 2026
You walk into a backyard barbecue. You told yourself this time you’d be good. You'd have a small plate, enjoy yourself, not go overboard.
But then two hours later you're standing at the chip bowl for the fourth time, you've had three helpings of pasta salad, tried every dessert and wishing you could just leave the party and go home.
Today you’ll learn…
How to avoid overeating at parties
Why you eat more in the summer
Strategies to stop binge eating at summer bbqs
Why Summer BBQs Feel So Hard
Summer gatherings combine several things that make overeating more likely:
Lots of highly processed, hyper-palatable foods.
Endless access to your binge foods.
Social anxiety or awkward conversations.
Eating while standing, chatting, and getting distracted.
For many people, food becomes a social pacifier. Instead of sitting with awkwardness, we keep eating because it gives us something to do.
3 Ways to Enjoy BBQs Without Overeating
Bring Something You'll Feel Good Eating
Don't rely on chips and desserts being your only options. Bringing a nutritious dish gives you something satisfying to enjoy, whether that's bean salad, grilled protein, deviled eggs, or veggies with hummus.
Remember, this isn't about being perfect. It's simply about giving yourself more choices.
Take a Lap Before Filling Your Plate
Before grabbing food, walk around and see everything that's available.
Choose foods that both sound good and will leave you feeling good. You don't have to skip the potato salad just because it's there, but you also don't have to settle for foods you don't actually want.
Giving yourself a moment to choose intentionally makes a huge difference.
Make One Plate and Sit Down
Instead of grazing from the appetizer table all afternoon, build a plate with the foods you want and find somewhere to sit.
Sitting down helps your brain recognize that it's eating time instead of mindlessly snacking while socializing. You'll enjoy your food more and notice your fullness much sooner.
Final Thoughts
Summer doesn't have to become another season of starting over.
A little planning, intentional choices, and slowing down can help you enjoy BBQs without feeling like you've lost control around food.
Free Summer Food Swaps Guide
Want healthier summer food ideas that actually taste good? Download my free Summer Swaps Food Guide for simple swaps that help you feel your best without feeling like you're on a diet.