Help with frequent parties/BBQs?

If you know you will have a fatty weekend build up a defecit over the week. If you are below 5 days a week than go over the last 2 days it still evens out.

Also skip the bread. Use a fork and knife. No one will judge.

Find a corn hole game or badminton or something like that. Find a way to interact with friends that doesn't involve food.

Also, offer to bring a healthy snack to share, like watermelon or strawberries.

I would taste the food offered, but try to limit portions really small and then go focus on something else. Don't stand next to the food all afternoon.

portion control maybe? just because you're at a BBQ doesn't mean you need to eat all the foodz...portion control and self control are things well worth learning.

I like me some bread, but I eat my burgers protein style now. If rather have those calories in something else.

Try taking your own food in your purse--apples, cheese, nuts. People have parties and bbqs to get together and hangout. You can have a good time with friends without eating the party food.

Eat more vegetables. Drink less alcohol or soda pop so you have more calories for food.
Take a reasonable portion of food just like you do at home. Then stop eating. Don't revist the food.
Sip some water or tea slowly.
Bring something to do with your hands. Get involved in an activity. Help clean up. Chat with people who aren't eating. Chew gum.

You could decline some invitations if a bbq or party every week is too much for you.

Fill your plate with a reasonable amount, move away from the food, and then be social. I eat less when I'm talking to people because, well, I'm talking, and that's rude to do with my mouth full. If your favorite people like to hang out by the food, then this will simply become a test of willpower, but if you can get some distance, do so.

I'm not a fan of skipping tasty things, so I would personally focus more on portions than cutting out food items I enjoy. I would drink water, though. I've found I don't much enjoy most drinks, so it's a waste to use up my calories there. That said, if there is a drink available that I truly enjoy (sangría?), I would adjust the rest of my meal accordingly.

You could also do a decent cardio session that morning for a nice deficit.

Things like chips and dip are my nemesis; I can eat and eat them without registering any satiation. If there's a food like that for you, maybe you can make a rule to follow: something like "I won't refill my plate with that item more than once" or "before I refill my plate with that item, I have to finish a plate of veggies."

Speaking of veggies... If there are veggies, you can fill half your plate with those. They're light on the calories, take time to eat, and can be filling in the short-term. If there aren't usually veggies, those can be your contribution.

You mentioned eating less during the day, but then eating right before so you don't go hungry. I know that's common advice, but it doesn't work for me. If there is food I really enjoy, I'm going to eat it, hungry or not. Instead, I would suggest eating slightly less throughout the day, but also changing meal times a bit so you aren't starving when you go, but you are ready for a meal. For example, I usually eat breakfast at 6am, snack at 10am, and lunch at 12. If there's a party at 2, then I might have breakfast at 8am and lunch at 11. I'd save calories by not having my snack, and I'd be hungry, but not too hungry to think straight, at the gathering.

That's all I've got. I hope something in here proves useful.

Try brushing your teeth after you have finished eating one plate of food. I carry my tooth brush in my purse and I find brushing my teeth helps me to stop snacking. Food tastes so bad after brushing