Summer is officially in full swing with the 4th of July being tomorrow, and with that comes all the BBQs, parties, picnics and more. While these types of gatherings with friends and family can be a lot of fun, it can also be stress for some. Navigating social settings that involve food and alcohol can be very stressful for some. Here are some tips to help you stay on track with your nutrition goals while still being able to enjoy the social season.
If you’re trying to cut back on alcohol and find it most challenging when around others then you must read my this post I wrote about managing not drinking in social situations. It can be tricky, but I have some tips.
Having worked with a variety of clients over the years, I know how stressful eating at social gatherings can be for many. There are many reasons this can be a stressful situation for someone and having a strategy ahead of time is very important. Here are some tips to help you maintain your health goals while still being able to participate in the summer fun.
- Don’t skip meals or snacks before hand
You might think it’s a good idea to “save” up your calories before eating out, but that usually backfires. Showing up to a party famished will likely result in overeating or even binge eating. Continue to eat your normal meals and snacks prior to the event and prioritize protein so you don’t let hanger send you off the deep end. - Exercise beforehand
Whatever form of movement you enjoy go for it. Breaking a sweat and doing something good for your body before the event will likely motivate you to continue to make positive choices. The goal of exercise before a BBQ is NOT to “earn” your calories as I often hear fitness professionals saying to motivate people to workout harder in a class- cringe. The point is to get those feel good hormones activated and leaving you feeling positive and energized. - Stay hydrated
Make sure you’re well hydrated before the event and continue to hydrate while you’re there. This will help you be able to more accurately assess true hunger cues. - Skip or limit alcohol
It’s no surprise that alcohol can lower one’s inhibitions and this includes inhibitions around food. It can make mindful eating more challenging and lead you to over do it on foods that won’t make you feel your best. - Bring a healthy dish
I’m always that girl. I’m the one bringing something green that most people don’t look twice at. That’s fine because I know at least there will be something nutritious to balance out my plate. I usually sign up for the salad, veggie plate, or something with protein. Bring at least one dish or app you know is a good option for you. - Enjoy yourself
Remember that one food, meal, or day is not going to make you unhealthy. You do not need to compensate the next day either. Just get back to your regularly scheduled program and move on!
Happy 4th!
xx, A
