Weekend Weight Woes

Filed in archive Weight on August 24, 2007

For most of us, it's way easier to "be good" when it comes to eating during the week. We are busy working, so we can keep ourselves occupied with work. But, then comes TGIF, and the weight woes start. A little wine, a little cheese, a few crackers, and next thing you know all the work you did during the week to control your hunger goes out the weekend. You un-do all your efforts and are back to square one. Eat Better America has some tips for what they call Weekend Weakness Syndrome:

The weakness: On-the-go food.
Whether it's a weekend getaway or running errands, grabbing food on the go can pack on pounds if you don't make careful choices, says Roberta Duyff, a registered dietitian in St. Louis and author of the American Dietetic Association Complete Food and Nutrition Guide.

Your resolve: Mix it up.
Keep a bag of healthful trail mix in your car. Duyff recommends stirring up about a cup of a mixture of dried fruit, nuts, pretzels, and cereal made with Whole grain. "With all the available options, you can tailor the mix to your taste and vary the nutritional content," she says.

The weakness: Hibernating.
Sure, we're all guilty of sitting on the couch or sleeping in late-and skipping the fitness routine. "Aim to be active each day of most weekends or it can be harder to start working out again," says Henry Rivera, a certified personal trainer for Peak Performance in New York City.

Your resolve: Socialize.
Schedule workouts with friends, or participate in a team or club activity. "Having an appointment makes you more accountable because you'll be letting someone down if you don't go," Rivera says. "Plus you're more likely to push each other and get a better workout."

The weakness: Restaurants.
The weekend is a time when many people enjoy a meal out. It's only natural to want to treat yourself but if you're not careful, you can overdo it-especially when it comes to portions.

Your resolve: Scan menus ahead.
"If you'll be dining out during a weekend, plan where you're going to eat and be sure you'll be able to order vegetables and foods made with whole grain," Duyff says. Try a unfamiliar cuisine that may have new flavors and ingredients." And when the meal arrives, immediately ask to have half of it packed in a takeout container-that way, you'll get two meals with smart portions for the price of one.

Ditto to that last tip! It makes things way easier when you figure out what you plan to eat before you get to the restaurant. Many chains now also have web sites, so you can look up the calories on-line and be prepared when you walk in the door.