Avoid Weekend Weight Gain How to unwind without undoing your
diet. By Heather Hatfield
Reviewed By Kathleen Zelman, MPH, RD/LD WebMD Feature
Happy hour after work on Friday. Dinner out at your
favorite restaurant on Saturday. A home-cooked feast
on Sunday.
Before you know it, a weekend of unwinding can turn into a
calorie-fest that undermines a week's worth of healthy
eating -- and, come Monday morning, sends the needle on your
scale creeping upward.
"Individual eating habits tend to change dramatically
over the weekend," says Cedric Bryant, PhD, chief
exercise physiologist for the American Council on
Exercise. "You tend to see people consuming more
alcoholic beverages and more calorie-dense foods. It's a
real easy recipe to gain weight."
But avoiding the weekend weight-gain trap doesn't have
to mean your favorite Friday-through-Sunday treats are
off-limits, experts say. Below, they offer some tips
for enjoying your days off while avoiding the weekend
food frenzy.
The Weekend Trap
Research has shown just how much damage weekend overeating
can do to our diets.
"There is a large and significant difference in energy
intake on the three-day weekend versus the four-day weekday,
particularly for young adults," says Barry Popkin, PhD, co-
author of a study on weekend weight gain.
The study, published in the August 2003 issue of Obesity
Research, found that Americans 19 to 50 years old take in
115 more calories per day on the weekend (defined as Friday
through Sunday) than on the other days of the week. Over the
course of a year, that adds up to 17,940 extra calories --
or about 5 pounds.
And, as you might have guessed, it's not healthy foods that
we're eating more of during the weekend. That 115-calorie-a-
day difference comes mostly from alcohol and fat, says
Popkin, a professor of nutrition in the School of Public
Health at the University of North Carolina.
Even so, those extra calories don't have to turn into fat,
the experts say. The key is burning more calories than you
consume. That means finding active ways to relax - like
brisk walking, playing tennis, even gardening - instead of
vegging out in front of the TV.
"People tend to think of the weekend as their time to relax
and recover from the hectic workweek," says Bryant. "What
they should do is really try to make an effort to become
more active in their daily pursuits over the weekend days.
Look for as many opportunities to move as possible, so you
can increase physical activity to offset the extra calories
you consume."
While physical activity may be the obvious answer, experts
say there are other tricks that can help you overcome the
habit of weekend overindulgence:
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."
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."
Savor the experience of dining out. "Allow yourself to enjoy
good food and savor it, rather than overindulge in it," says
Moores. "People forget what the whole eating experience is
about -- sitting with friends, enjoying your time together,
and relaxing."
Eat slowly. "It takes 15-20 minutes for your brain to signal
your stomach 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."
Start with soup. "Take your time when you order at a
restaurant, and start with soup," says Moores. "Then, have
the waiter come back so you can order an entrée -- you'll
order much less than if you ordered all at once."
Halve your restaurant entrees. "Splitting an entree with a
friend is a great way to make a significant cut in calories
on the weekend," says Moores.
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."
Avoid overdoing it with alcohol. "If you can cut out one or
two drinks per day on the weekend, that will save you 100 to
150-plus calories," says Moores. And, she explains, people
who drink more tend to eat more as well. So drink alcohol
with caution, if at all.
Remember your waistline. "Wear a tighter pair of pants when
you go out on the weekend," says Moores. "Wear something
that's not uncomfortable but that reminds you there are
limits to what you should eat."
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 favorite high-fat food
or high-sugar food with a healthy alternative."