Weekend Diet Survival Guide | Women Lifestyle, Fashion, Health, Beauty and Personality

Weekend Diet Survival Guide
Category : Women Lifestyle, Women Health, Women Personality

You count calories all week long, but then Friday arrives and your good intentions fly out the window. Blame it on that false sense of freedom you feel when the clock strikes five, or the fact that weekends, by their very nature, tend to be unstructured (no 3 P.m. meetings to take your mind off food). Add in the usual temptations-restaurants, takeout, backyard barbecuesand Saturdays and Sundays can be murder on your diet.

If you think you can’t do much damage in two days, think again. “If you’ve been overly restrictive of your favorite foods during the week, you’re even more vulnerable to overeating on the weekends, because you may feel you deserve to splurge,” says Lisa Powell, R.D., director of nutrition at Canyon Ranch Health Resort in Tucson, Arizona. But watch out. An average dinner at an Italian restaurant can rack up more than 1,000 calories if you add up the wine, antipasto, garlic bread, pasta special and tiramisu. Dine out like this just three times a month and you could pack on 10 pounds in a year. Homebodies don’t have it any easier. Spending a whole afternoon preparing-and taste-testing-a gourmet meal or polishing off a pint of Chubby Hubby ice cream while watching Saturday Night Live can do a number on your waistline.

That doesn’t mean you have to avoid the local trattoria or stop watching television until you reach your goal weight. A healthy, balanced and, above all, successful weight-loss plan should never require that you give up your favorite foods or activities. In fact, the occasional indulgence-like the small piece of cake at your niece’s birthday party-can even help you stick to a program by preventing you from feeling deprived. “But every weekend can’t be an excuse to let loose,” says Powell. To succeed at losing weight, you must be fully committed, no matter what day of the week it is. This three-step plan will you help you keep your diet intact.

1. PLAN AHEAD
Start thinking about the weekend early in the week, and nail down your activities by Thursday morning. Knowing what diet challenges loom will help you strengthen your commitment; just keep reminding yourself how good it will feel to finally reach your goal. It’ll also give you time to “save up” calories during the week-but don’t be too restrictive. Rather than eliminate certain foods (which will only make you crave them), cut back slightly on portion sizes. Divide breakfast and lunch in half and replace your morning and afternoon snacks with the leftovers. Eliminate extraneous calories. For instance, skip your morning glass of juice and have a cup of calorie-free herbal tea sweetened with an orange or lemon twist instead, or use less dressing on your lunchtime salad.

If you plan to stay home over the weekend, decide what you’ll make for breakfast, lunch and dinner ahead of time so you don’t have to rely on takeout or fast food. Stock your kitchen with healthy snacks like plain popcorn, pretzels and frozen grapes-lowcalorie, high-fiber munchies like these won’t blow your calorie budget but will satisfy cravings.

Finally, never leave for an outing famished. “You’ll only be tempted to overeat once you arrive at the parry or restaurant,” says Powell. “An hour or two beforehand, have a snack that includes protein and carbohydrate. A small container of yogurt with a handful of nuts or a few crackers and low-fat cheese will stave off hunger.”

2. WATCH THE ALCOHOL
At the end of a long week, a glass of wine or a cocktail can help you wind down, but don’t let your guard down. “Alcohol stimulates your appetite,” says Cynthia Sass, R.D., a dietitian at the University of South Florida and a spokesperson for the American Dietetic Association. Danish researchers recently found that drinking wine can make you overeat at dinner. After a few cocktails, you may get so relaxed that you won’t notice how much food you’re putting away.

Instead, start the evening with a nonalcoholic beverage, then alternate every alcoholic drink with a glass of plain or sparkling water. Another strategy is to set a personal limit, such as one alcoholic drink per hour or two per evening. Avoid cocktails made with sour mix, fruit juice, cream or soda (such as daiquiris or pina coladas); these sweet concoctions can pack as many as 300 calories in a single sixounce serving. (See “Cocktail Calorie Countdown,” page 62, for a rundown of the best and worst alcoholic drink choices.)

Of course, you could always skip happy hour and plan another activity to symbolically end the work week. Get a pedicure or schedule a half-hour massage right after work. Or kick off a weekend of healthy eating by doing your grocery shopping on Friday night. (Bonus: You’ll avoid the Saturday-morning crowds.) Or go to the gym; a fat-busting cardio workout has the added benefit of melting away end-of-week tension. Take a Spinning class or go for a long run-anything that gets you moving.

3. INDULGE SENSIBLY
If you’re going to a party, your biggest challenge will be to avoid overeating, whether it’s because you’re surrounded by hors d’oeuvres or you’re trying to quell social anxiety. If you find yourself standing by the food, move away and make an effort to mingle. Can’t stop nibbling? Hold a glass of water to keep your hands occupied. Fill up on fresh vegetables if they’re available; they’re low in calories and full of fiber, which will keep you satisfied. Pass up the sour cream dips and instead seek out the salsas (many are fat-free or low-fat).

Children’s birthday parties can be especially dangerous for moms trying to watch their diet. Make sure you eat a balanced meal ahead of time so you’re not tempted by ice cream and candy. Avoid calorie-packed juice and sip unsweetened iced tea or water. And remember, just because your child left half a hot dog on her plate doesn’t mean you have to finish it.

If you’re dining out, pick a cuisine that traditionally offers some low-fat options, like Japanese, Thai or Vietnamese. Don’t be afraid to make special requests, like “Use very little oil, please” or “Leave out the butter.” If you can’t choose the restaurant and the chef refuses requests, ask your waiter for light recommendations. Look for warning words like Alfredo, au gratin, crispy coating and basted-all indicate that a lot of cream, butter or oil has probably been used in the cooking process.

Other strategies: Start the meal with a broth-based soup (studies show that this will help prevent overeating). Ask for an appetizer portion of an entree; some chefs are more willing to honor this request than one that affects the preparation of a dish. Or ask the waiter to divide your order in half and wrap up the leftovers. If you’re dying for dessert, split it with a friend. Finally, put your fork down between bites. This will help slow your eating, giving your brain more time to register satisfaction. “Listen to your stomach, and stop eating when you’re no longer hungry, not when you’re full,” advises Jenna Anding, Ph.D., R.D., an assistant professor and nutrition specialist at Texas A&M University.

If you love to cook at home on the weekends, the same rules apply: Stick to low-fat recipes and keep portions in check. Even better, try preparing a few vegetarian dishes. Roasting vegetables brings out their natural sweetness without the need for buttery sauces or oily dips. While preparing the meal, restrict the urge to taste everything all the time (those calories count too). Professional chefs taste a dish just twice: once when the ingredients are first combined and then again right before it’s served. And they never, ever lick the bowl.

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