The long awaited weekend is a time to relax and be with your family or friends, however, try not to consume too many calories by convincing yourself that it's ok just because it's your day off.
Nowadays there are food options to please everyone's taste buds. There are a variety of fast food, buffet and a la carte restaurants, and if you don't want to leave the comfort of your home, there's always the option of ordering in.
Although there are so many enticing options, try to select those that are best for you so you don't consume too many calories.Here are some recommendations:
- Choose food preparation techniques that require little fat such as steaming, baking, roasting, grilling or poaching.
- Avoid fried or stewed foods and creamy or greasy sauces.
- Choose restaurants where they serve healthy food that's low in fat and cholesterol. If you have any concerns about the fat content in a meal, ask the waiter/waitress about how the dish is prepared.
- Keep in mind that food not prepared at home contains a lot of sodium (salt) including appetizers, salsas and even dishes made with soy sauce. It's best to ask for the sauce on the side and add just a little to give flavor to your food.
- If you are on a weight control program, avoid alcoholic beverages, or on occasion drink sugar-free drinks or a glass of wine.
- Drink natural juices, sugar-free teas, or sugar-free soft drinks.
- Stay active on the weekends to burn the extra calories you accumulated during the week.
Research on eating habits
Recent research shows that eating behaviors on the weekends contribute to an increased calorie intake. According to this study, Americans between the ages of 19 and 50 consume an average of 115 extra calories on weekends. The added calories come mainly from fats and alcohol instead of carbohydrates.
Other similar studies researched the eating habits of 514 healthy people ages 30 to 69. They found that people consumed more calories on Friday, Saturday and Sunday than between Monday and Thursday, thus increasing their calorie intake from 2270 to 2475.
In the case of people with obesity, there was also an increase in calorie intake on the weekends. Men had a higher consumption than women did, and like in the previous study, the increased consumption came from fats and alcohol.
That's why you should monitor your eating habits and alcohol consumption on the weekends so you can fully enjoy your free time without any regrets .
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