5 Ways to Avoid Weekend Weight Gain

July 31, 2017

While physical activity may be the obvious answer, experts say there are other tricks that can help you overcome the habit of weekend overindulgence:

1) Start your day out right. “Eat a healthy breakfast on the weekend, when you have more time,” says Susan Moores, RD, a spokeswoman for the American Dietetic Association. “You usually eat less during the day if you start with a healthy breakfast, and you get some good nutrition.”

2) Don’t go hungry to “save up” for a big dinner out. “Saving yourself backfires — you usually end up eating way more than you would have if you ate normally throughout the day,” says Moores. “Have a little bite to eat before you go out to take the edge off your hunger, and then simply enjoy good food when you go out.”

3) Eat slowly. “It takes 15-20 minutes for your brain to signal yourstomach that it’s full, so take your time,” Moores explains. “Whether you’re at a party or eating out on the weekend, remember to slow down when you’re eating.

4) Don’t skip dessert; share it. “Make it special,” says Moores. “Choose something that is really delightful to you and split it with a friend. Keep an eye out for portion sizes, and if the dessert you want is huge, ask the waiter to slice it thin or split it with the table — but I’m all for dessert.”

5) Find a substitute for soda. “Use water to satisfy thirst, rather than soda, which many people drink more of on the weekends,” says Bryant. “Not only are they consuming a tremendous amount of calories, but soda is high in fructose, which stimulates the appetite.”

Beyond that, the experts say, the best way to keep the weekends from torpedoing your diet is to take a commonsense approach to nutrition — every day of the week.

“I think most people are better off from a health standpoint to eat sensibly each day,” says Bryant. “Consume a variety of foods, don’t skip meals, eat individual-sized portions, and whenever possible, substitute a favourite high-fat food or high-sugar food with a healthy alternative.”

 



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