Burgers, Beers, and Burnout: How to Navigate Summer Without Wrecking Your Progress

Summer hits, and suddenly every weekend is packed. BBQ at your cousin’s. Pool party at your friend’s house. Beach day with the crew. And oh yeah—somehow there’s always that one person pushing you to drink like you’re back in college.

If you’re trying to lose weight, maintain results, or just feel like a functioning adult, this season can feel like a landmine.

Here’s the truth most people don’t want to admit:

It’s not just the food.

It’s the drinking. It’s the back-to-back social pressure. It’s the “I’ll get back on track Monday” spiral that turns into August 29th and you’re like… “Wait, what happened to my progress?”

Let’s break this down:

1. You don’t need to attend everything.

Seriously. You’re allowed to say no.

Not every invite deserves your energy (or your calories). Ask yourself: Do I want to go to this? Will I feel better or worse after?

Be choosy. Be intentional.

Sometimes, peace of mind and rest > pulled pork and social anxiety

2. Drinks add up faster than you think.

One margarita is 300+ calories.

Three hard seltzers? That’s basically a fast-food meal.

Plus, alcohol lowers your inhibitions, which means a higher chance of over consuming those chips , desserts and devouring left overs late at night.

Gameplan:

Set a drink limit before you go.

Alternate with water or zero-cal drinks.

Bring something light you actually enjoy—vodka or tequila with seltzer and lime, or skip it altogether if you’re on a roll.

3. Don’t rely on willpower—rely on preparation.

Pre-eat something with protein before you go.

My go to is plain non fat greek yogurt with frozen blueberries and diced peaches. Or some egg whites with cottage cheese, fat free feta, and sriracha 😋

Bring a dish you can count on.

Have your “no thanks” response ready for when Uncle Joe tries to hand you a beer like it’s a loyalty test.

4. You can be social and still stay on track

Progress doesn’t mean hiding from life. It just means being more strategic.

Enjoy the moment. Have the burger if you want it. Just maybe skip the 4th White Claw and the midnight diner run after.

Balance, not punishment.

5. Don’t let one day turn into three.

Even if you go a little off track—that’s fine. But don’t throw away the whole weekend. One untracked meal isn’t the issue. It’s the shame spiral after.

Take the “L,” learn from it, and move forward.

Let's wrap it up:

You can have a hot girl summer, cool dad summer, or “I’m just trying to not spiral” summer.

Whatever it looks like—make sure it includes some structure, a plan, and support.

You’re not weak if you struggle with alcohol at events. You’re human.

Just don’t keep yourself stuck in a cycle that doesn’t match the goals you say you want.

And if you’re reading this and nodding your head—message your nutritionist. Let’s come up with your strategy together. You don’t need to figure this out alone.

We’ve got you!

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