News - How to combat the weekend weight gain
Thursday, 05 November 2009
Are you are really good with your eating Monday to Friday, and then seem to blow out on the weekend at social events? Follow our Shape Up tips and combat the "weekend weight gain".
Plan ahead. Remember the "calorie bank" concept. Save calories from a few days before to give yourself more calories to eat at the party.
Never go to a party hungry. Snack on protein, (egg whites, non-fat yogurt, a protein shake or raw vegetables) before you leave for the party. You will be less tempted to overindulge while you're there.
Take control of your environment whenever possible. Never engage in conversation while sitting next to a platter of your favorite cheeses. Try to remember not to indulge while you are chatting.
Bring a low-fat dish to the party. Share with other guests.
Fill your plate with vegetables and lean protein foods -then add small "tastes" of high-fat dishes.
Eat slowly and savor every bite. It takes 20 minutes for the stomach to signal to your brain that you are full.
Decide in advance how you will handle gifts of high calorie foods. Don't leave them out in the open so that you will be tempted to binge. Keep one or two and give the rest away.
Limit alcohol consumption. Not only does alcohol contain many calories, but it can also stimulate your appetite and reduce your willpower. Try a wine spritzer, or, better yet avoid alcohol completely and drink mineral water with a twist of lime, or a non-alcoholic tomato juice cocktail.
Don't allow weekend activity to slow down your exercise program. Exercise can help burn off extra calories and make you feel good about yourself. Remember to keep to your usual routine of exercise; it will probably not take more than one-half hour out of your day.
Moderation is the key to weight maintenance. A forkful of cheesecake will do less damage than a whole piece. Remember, an occasional indulgence will not destroy your weight-loss attempts.