Barbecue season is on its way, and with that comes more social gatherings, backyard parties, family get-togethers, and weekends filled with food. While these events can be a great opportunity to relax and connect with others, they can also be challenging when you’re trying to stay on track with your health goals.
The good news is that enjoying yourself and making mindful choices can coexist. A little preparation and awareness can go a long way in helping you feel more confident and in control in these environments.
Here’s how you can set yourself up for success:
- Eat prior to going to the event. This way, you can arrive feeling comfortably satisfied. This can help reduce the risk of impulse eating or “caving” for indulgent food.
- Keep a water bottle with you and take regular sips throughout the gathering to stay hydrated and help reduce cravings.
- Mentally walk through the event ahead of time, including common food-related moments that you struggled with in the past, such as eating multiple desserts from the dessert table or accepting a sugary drink that someone hands you. This way, you can picture yourself responding in a way that better aligns with your goals, should the moment happen.
- Be prepared with different “scripts” for different occasions. For example, if someone brings a traditional dessert or wants to have a beer with you. Examples could be… “Oh, no, thank you! I am watching what I eat, and I choose not to have it at this time!” or “Thanks anyway, but I’m working on eating healthier, and that is definitely NOT on my list of things to indulge in” or “I just ate, and I really couldn’t eat another thing”. Planning your response to these situations in advance can be very helpful.
- Identify someone in your circle who understands your goals and ask them to be a source of quiet accountability during social events.
- Allow your healthy choices to speak for you over time. Others often notice and are influenced by the example you set, even if it takes a while.
Over time, these moments can become easier. What once felt difficult or challenging gradually turns into something you know how to navigate with confidence. And if things don’t go the way you wanted them to, don’t be hard on yourself. Rather than seeing it as a pass-or-fail experience, remember that this is a journey with many ups and downs, twists and turns. You just need to keep going!
Most importantly, enjoy the gatherings, conversations, and time spent with the people around you. Food is only one part of these occasions—the memories and connections you create are what really matter.