How to Navigate Summer Cookouts While Trying to Lose Weight
Surviving summer cookout season while losing weight is possible. Here's how to enjoy without backsliding.
Summer cookouts used to stress me out.
The moment I’d get the invite; I’d hear the little voice in my head: “This is going to blow your progress.”
I’d either show up already anxious, over-restrict myself all day to "save calories," or just say "screw it" and go all in—only to end the night feeling bloated, disappointed, and defeated.
Sound familiar?
You’re not alone.
As a busy woman balancing work, caregiving, hormonal shifts, and already way too many decisions in a day, it’s no wonder summer parties feel overwhelming.
But here’s the good news: You can enjoy summer cookouts and keep moving toward your health goals.
Let’s talk about how.
In this article, we'll be covering the following:
Can I still lose weight during the summer barbeque season?
Yes, you absolutely can.
Here’s what I’ve learned:
You don’t need to pause your progress every time you’re invited to something.
The real game changer? Learning how to make aligned choices that work with your goals—not against them.
Try this:
Set your intention before the event: Are you focusing on balance, or indulgence with no guilt? Either is okay—decide on purpose.
Own your choices: If you plan to enjoy a burger, great! Have it with confidence and presence.
Focus on the "next right choice," not perfection.
Remember: One cookout doesn’t derail your journey. What matters is how you show up consistently—not one plate at one party.
Worried about blowing your macros at your next backyard cookout?
Girl, I’ve been there.
Tracking can feel impossible when you're surrounded by potato salad, burgers, and mystery marinades. But it doesn’t have to.
Here’s how to stay in alignment without obsessing:
Prioritize protein first. Think grilled chicken, burgers (ditch the bun if needed), or shrimp skewers.
Add fiber and color. Load up on grilled veggies, salads without creamy dressings, or raw veggie trays.
Watch the extras. It’s the sauces, drinks, and sides that usually add up fast—just be mindful.
Simple swaps:
Chips → sliced cucumbers with hummus
Soda → sparkling water or iced herbal tea
Store-bought dessert → fresh fruit with a square of dark chocolate
If you’re tracking macros: guesstimate, don’t stress.
You don’t need to hit numbers perfectly to stay consistent.
What is the healthiest food you can eat at a barbeque?
It’s not just about the food—it’s about how you build your plate.
Still, some standout options:
Grilled lean meats: Chicken breast, turkey burgers, fish, or lean beef
Vegetable kabobs: Zucchini, peppers, mushrooms, and onion
Fresh fruit platters: Watermelon, berries, pineapple
Homemade salads: Cucumber-tomato, slaw with vinaigrette, or leafy greens with olive oil
Build your plate around protein + produce and you’re golden.
Approved summer cookout tips and tricks
Let’s make this easy.
Here are my favorite go-to strategies:
Don’t skip meals to "save calories". It backfires. Eat balanced meals earlier so you’re not ravenous.
Bring something you love. A healthy side you feel good about? Total win.
Use a small plate. It helps with portion awareness without making you feel deprived.
Stay hydrated. Drink water before and during the event. Add lemon, mint, or fruit if you want to feel fancy.
Move your body that day. Not to earn food—but because it boosts confidence and energy.
Small shifts = big momentum.
Surviving the barbeque bloat
Let’s talk gut stuff.
If bloating is your BBQ souvenir—you’re not imagining it. Summer foods can be super inflammatory, especially during perimenopause or menopause.
Tips to beat the bloat:
Start your morning with hot water + lemon (or ginger, or apple cider vinegar)
Avoid carbonated drinks and excess sugar alcohols (they sneak into “healthy” desserts)
Focus on slow chewing—don’t inhale your food while chatting
Take a gentle walk after eating to support digestion
Bonus: Add a digestive enzyme or magnesium citrate if you're sensitive to heavier meals.
Here’s your Summer Reset Game Plan:
Go in with a plan, not guilt.
Focus on protein, plants, and water.
Let go of perfection. Embrace consistency.
You’re not doing summer "wrong." You’re learning how to do it in a way that feels good to your body now.
🎁 Want a printable Summer Cookout Survival Checklist you can keep on hand for the season?
And if you’re ready for a more personalized plan to feel lighter, stronger, and more confident all summer long—my 4-Week Reset may be your next best step. Learn more here.
You’ve got this.
Now go forth, grill with grace, and enjoy the heck out of your summer.
To your health and happiness,
Mary Louise 💜💪
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
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