Never Let Weekends Make You Fat: Tips for the Weekend Warrior

If You Plan To Party:

• Take a break from your typical routine. Put demand on different muscles and muscle sequences.
• Pencil in at least a longer workout. 
• Take a swim instead of your typical stint on the elliptical machine; or play basketball or soccer. 
• Run hills or stairs. 
• Start Saturday or Sunday with a healthy breakfast even if you sleep in.

Chill at home:

• Check your weight on Saturday and again on Monday. 
• Variety may be the spice of life, but limiting your choices to healthy ones will favor you. Restrict afternoon snacks to one healthy choice such as almonds or popcorn. Limit or avoid the refills. 
• Avoid mindless eating when watching TV. Leave food and drinks in the kitchen.

Barhop:

• Head out with a full belly. Before hitting the bar, eat a meal with protein (6 oz.) and vegetables (1 cup). You will be less likely to cave in to junk food after a night out. 
• Stick with a 100-150 calorie beer or glass of wine. Steer clear of mixed drinks which can contain up to 500 calories each. You can use tonic or diet soda (diet soda not recommended). 
• Set a limit on how much you’ll spend on drinks before the night starts then alternate alcoholic beverages with water or club soda. 
• Get your REST. Sleep deprivation can wreak havoc on your metabolism and makes it difficult to avoid overeating, especially after a long night of drinking.

Eat Out:

• Order first. Set the tone for the meal by choosing a healthier entrée. 
• Never waste calories on mundane foods, like white rolls or baked potatoes. Save those calories for foods you never eat very often or never eat at all. 
• Drink with dinner, never before. A pre-dinner drink lowers your resistance, making you much more likely to indulge on empty calories.

Never Let Weekends Make You Weak:

• Most people eat more on Saturdays and Sundays than during the week. 
• Some people take in an extra 400 calories a day (enough to gain 12 pounds a year). 
• People consider the weekend to relax and unwind. 
• To avoid this eat small portions of your favorite weekends foods, stay within your calorie range and stay active.