Hi,
After a hard week at work, it's only natural to look
forward to a relaxing weekend.
But weekends contain some of the most difficult diet
hurdles, from dining out on Friday night to having a
hearty home-cooked Sunday dinner with family - and
everything in between.
We're also more likely to eat junk food on the weekends
than during the week. In fact, many dieters look forward
to an opportunity to splurge a little after their
work-week is done.
It's no wonder research has shown that most people
between the ages of 19 and 50 consume more calories on
weekend days than on regular weekdays. All of these extra
calories can add up to an annual weight gain of 5 pounds
or more.
To avoid nasty shocks during your Monday morning
weigh-in, follow these helpful tips for minimizing weekend
weight gain.
Stock up on healthy options.
If you come home to an empty cupboard on Friday
evening, you'll be more tempted than ever to order pizza
or drive out for fast food.
To avoid such temptation, make a quick stop by the
grocery store after work and pick up some healthy snacks
and quick meals. Try new foods you've been curious about,
or new flavors of your old favorites. Be sure to get
plenty of diet-friendly drinks as well.
Don't skip meals.
If you know you've got a big dinner coming up, you
might be tempted to "save up" calories by skipping meals
earlier in the day. This tactic is doomed to fail because
you will ultimately end up very hungry and surrounded by
tempting food.
A much better strategy is to eat small, light meals
throughout the day. Fruits and vegetables, salads and
broth-based soups are good choices. These will help keep
your calories in check, but won't leave you starving
before your big meal.
Have fun while you move.
You might not want to hit the gym on the weekends, but
staying active is important. The International Journal of
Obesity reported that dieters who consistently stick to
their plan are more likely to be successful.
Luckily, there are plenty of fun ways to stay active on
the weekend. Sign up for a yoga class, take a walk through
a scenic neighborhood, or go window-shopping at the mall
to pick out clothing you'll buy when you reach your next
weight loss goal.
If you have children or pets, play with them in the
back yard or take a trip to the park. You'll have fun and
burn calories.
Limit alcohol consumption.
You don't want to sabotage your healthy food and
exercise choices by drinking too much alcohol. Alcohol is
high in empty calories and can leave you hungry and
dehydrated. It can also lower your inhibitions, paving the
way to a binge.
If you must drink alcohol, limit yourself to one or two
low-calorie options, such as a White Wine Spritzer or a
Rum and Diet Coke.
Remember your goals.
It's easy to lose some of your intensity when you're
relaxing with friends, especially if you're the only one
on a diet. Some of your friends might even tempt you to
overeat. While they're probably not doing it maliciously,
that extra temptation can lead to a diet disaster.
Speak with your friends about the level of commitment
you have to health, and spend more time around those who
support your efforts. Good friends will take your goals
into consideration.
Don't be discouraged.
After a long weekend of celebrating, you might find
yourself several pounds heavier when you weigh in on
Monday.
Unless you ate a truly massive amount of food over
the weekend, most of the weight gain is probably due to
bloating. Simply tell yourself that today is a fresh
start, and get back on track.
If you'd like to learn the secret to becoming lean,
strong and healthy for life, check out "Fatburning
Bye for now,
Bob Taylor
