Control Weekend Splurges

To lose weight and keep it off, you've gotta stick with it -- Monday thru Sunday. These tips make it a cinch.

Courtesy of Prevention

There's something about weekends that sends caution--and calories--to the wind. Even if your workweek is all about smart snacks and sensible dinners, for many of us, all bets are off come 5 PM Friday, says clinical psychologist Robert Maurer, PhD, author of One Small Step Can Change Your Life. "It's almost like a dam bursting," he says. We're tired and feel like we've earned the right to put healthy habits on hold. A University of North Carolina at Chapel Hill study revealed that adults take in an extra 222 calories--nearly 15% of the number of calories an average woman needs each day--over the course of the weekend (including Friday).

Of course you want to live a little on the weekend, but if you're trying to lose weight, or even just keep the scale steady, you have to maintain a certain level of vigilance. Here, how to rethink your weekend habits so you'll lose weight all week.

WEEKEND THINK
This week was tough; I deserve to splurge

HEALTHIER SPLURGE
Splurge with extra savvy

The need for a reward is human nature, says Stephen Gullo, PhD, author of The Thin Commandments Diet. And for many, that "something special" is food. You can't change what makes you happy, but you can minimize the diet damage. Choose one portion-controlled item that requires you to leave the house, such as a cup of lobster bisque from your favorite eatery or a small, fresh pastry from the bakery. "It's more rewarding to have a nice treat than to waste calories on regular things you can have anytime, like potato chips or cookies," says Gullo. Doing something special works, too: Catch a movie, get a massage at the spa, or buy a flattering pair of yoga pants.

WEEKEND THINK
Eating and entertaining go hand in hand

HEALTHIER SPLURGE
Plan some activities, not meals

When you eat with friends, you consume 50% more than you do alone, found a Pennsylvania State University study. Researchers suspect that it's not the food but a tendency to lengthen the meal to keep the good times going. Instead, shift your notion of fun to nonfood activities. You likely have a few favorites that don't involve eating--build on these until you shift the balance from drinks and dinner to window-shopping or visiting a new art exhibit. If you do want to grab a bite, stick to lunch--it's easier to eat light, and you probably won't order cocktails.

WEEKEND THINK
I run around all week; now I just want to kick back

HEALTHIER SPLURGE
Try a little active relaxation

Some decompressing is essential, but planting yourself on the couch for hours can lead to trouble. A long stretch of inactivity can inspire compulsive nibbling, especially if boredom is one of your overeating triggers, says Gullo. And the immobility quickly adds up: Skip your regular 1-mile walk, add those extra 222 calories you tend to eat on weekends--and that alone can equal a gain of about 7 pounds a year! Sure, you can indulge in afternoon channel surfing, but not all day long. Impose a time limit; 2 hours is fine. And use that extra time to do something good for yourself, like chopping veggies for dinner that night and snacks to take to work the next week. Also, don't forget to work downtime into your week so you don't feel as exhausted come the weekend.

NEXT: Cocktails and Obligations

• Lose Weight Like a Guy
• Stop Overeating for Good
• 100 Ways to Cut Calories