Summer is full of barbecues, vacations, patio dinners, ice cream runs, and family gatherings.


And that's a good thing.


Sharing food with others is part of a healthy, meaningful life. The goal isn't to avoid these experiences. It's learning how to enjoy them while still supporting your health, energy, and fitness goals.


Here are a few evidence-based strategies that can help.


Start With Your Mindset

Have you ever been at a barbecue or party and caught yourself thinking:


"I need to eat this now because I don't know when I'll get to have it again."


This is called food scarcity thinking.


It can sound like:

  • "This pie only comes around once a year. I'd better have two slices."
  • "I'm getting back on track Monday, so I might as well enjoy everything today."
  • "I never let myself eat this, so I need to have as much as I can."



This way of thinking is deeply human.


Our brains evolved during a time when food was not always available. Eating when food was plentiful helped our ancestors survive. The problem is that in today's world, food is rarely scarce.


Yet many of us still respond as if it is.


Why Dieting Often Makes This Worse

One of the reasons strict dieting can backfire is that it increases food scarcity thinking.


When you tell yourself you can never have pizza, dessert, or chips, your brain begins to treat those foods as rare and valuable.

This often creates a cycle:

  1. You restrict a food.
  2. The food becomes more desirable.
  3. You encounter the food.
  4. You overeat it.
  5. You feel guilty.
  6. You restrict again.


Research consistently shows that rigid dieting is associated with more overeating and binge eating than a flexible approach to eating.


Six Ways to Reduce Food Scarcity Thinking

1. Remind Yourself: "This Food Isn't Going Anywhere"
When you notice urgency around food, pause and remind yourself:


"This food exists in the world. I can have it again another time."


This simple shift can help reduce cravings and create space for more intentional choices.


2. Stop Banning Foods
When no foods are forbidden, no foods become special.


This doesn't mean eating everything all the time.


It means recognizing that enjoying ice cream, pizza, or birthday cake occasionally can be part of a healthy eating pattern.


3. Plan for Abundance, Not Deprivation

Before heading to a barbecue, restaurant, or family gathering, avoid approaching the event with the mindset of: "I can't have any of that."


Instead, consider which foods you genuinely want to enjoy and give yourself permission to have a reasonable portion. Maybe it's your aunt's famous pie. Maybe it's a burger fresh off the grill. Maybe it's a glass of wine shared with friends.


This simple shift moves you from a scarcity mindset: "I need to eat this now because I won't get another chance," to an abundance mindset: "I'm choosing the foods that matter most to me, and I can enjoy them without guilt."


Many people find this approach makes social events feel more enjoyable and sustainable while still supporting their health goals.


4. Don't "Save Up" Calories

This is one of the most common mistakes I see.


Many people eat very little during the day before a party, barbecue, or restaurant meal. However, arriving overly hungry makes it much harder to make intentional choices and increases the likelihood of eating past the point of feeling comfortably full.


Skipping meals or severely restricting before a social event paradoxically increases the likelihood of overeating at the event.


Instead, eat balanced meals throughout the day and arrive comfortably hungry, not starving.


5. Slow Down and Enjoy It

If you're going to have the burger, dessert, or slice of pizza, enjoy it.


Eat slowly.

Notice the flavours.

Put your fork down between bites.


Satisfaction comes not just from what you eat, but from paying attention while you eat it.


6. Think About How You Want to Feel

Before going back for seconds or thirds, ask: "How do I want to feel in 30 minutes?"


Most people aren't looking for the feeling that comes from being uncomfortably full. They're looking for enjoyment, connection, and satisfaction. Keeping that bigger picture in mind can help guide your decisions.


Practical Strategies at the Table

Once you're at the event, keep things simple.


Build a Balanced Plate

Aim for:

  • ½ plate vegetables or salad
  • ¼ plate protein
  • ¼ plate starch or grains


For example, if pizza is on the menu, consider what is missing. Adding a side salad, vegetables and hummus, or some leftover grilled chicken can help create a more balanced meal.


Wait Before Going Back for Seconds

Give yourself 15-20 minutes before deciding whether you want more. Fullness signals take time to register.


Be Intentional With Alcohol

Alcohol can lower inhibitions and make it harder to tune into hunger and fullness cues. Consider deciding in advance how much you'd like to drink. For example: "I'm going to have one drink tonight."


Pair alcohol with food whenever possible rather than drinking on an empty stomach.


Be Selective About Desserts

Not every dessert is worth eating simply because it's available.


If you truly love it, enjoy it.


If it's mediocre, it's okay to leave it behind.


Remember: the goal isn't to eat every opportunity that presents itself.


The Bigger Picture

One barbecue. 


One vacation.


One birthday cake.


One weekend away.


None of these determine your health. What matters is what you do most of the time.


One flexible meal does not undo your progress. In fact, learning how to enjoy food while still supporting your health goals is one of the most important skills you can develop. Because real life includes vacations, patios, celebrations, pizza nights, birthday cake, and summer barbecues.


The goal isn't perfect eating. The goal is building habits that work in real life.


If You Need Support

Many women I work with feel stuck between wanting to improve their health and wanting to enjoy their lives.


The good news is that these goals don't have to compete.


If you're looking for support building sustainable nutrition habits, improving metabolic health, optimizing body composition, or navigating midlife changes, I'd love to help.

→ Book a consultation


References

  1. Casari MA, et al. Does Restriction Lead to Binge Eating? A Scoping Review on Restrictive Diets in the Development and Maintenance of Binge Eating Disorder. Nutrition Reviews. 2025.
  2. Tronieri JS, Wadden TA, Pearl RL, et al. "Last Supper" Predicts Greater Weight Loss Early in Obesity Treatment, but Not Enough to Offset Initial Gains. Frontiers in Psychology. 2018;9:1344.
  3. Demos McDermott KE, et al. Effects of Cognitive Strategies on Neural Food Cue Reactivity in Adults With Overweight/Obesity. Obesity. 2019;27(10):1572-1580.
  4. Elmaleh-Sachs A, Schwartz JL, Bramante CT, et al. Obesity Management in Adults: A Review. JAMA. 2023;330(20):2000-2015.

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen. The content shared here is based on the author’s research and personal experiences, and individual results may vary. The author and blog are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures discussed on this site.