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Is weekend overindulgence the cause of your weight gain?

Did you know that even if you stick to a healthy diet or exercise routine all week, weekend overeating could result in an average gain of 9 pounds a year? That’s what researchers from the Washington University School of Medicine in St. Louis found in a recent study published in the journal Obesity.

Like the study subjects, many people stick to a routine of relatively healthy eating and regular exercise on weekdays — but when 5 o’clock Friday rolls around, all bets are off. Then, come Monday morning, your pants feel a little tighter and the needle on the scale moves up a notch.

There’s no way around it; the trick to avoiding weekend weight gain is consistency, says James Hill, PhD, co-founder of the National Weight Control Registry, which tracks people who have succeeded in losing weight and keeping it off.

“Our studies show that successful losers that keep the weight off long term are consistent every day in their lifestyles, so eating healthy and exercising is their routine regardless of day of the week,” says Hill. “When weekends are a time out, those extra calories and time off of exercise add up, and undermine weight loss efforts.”

Here are more tips from the experts to help you outsmart weekend weight gain:

1. Weigh in regularly. Weigh yourself every day — or at least every Friday and again on Monday. When you see your weight creeping upward, that’s a signal to cut out the splurges and increase activity. For consistency’s sake, weigh yourself first thing each morning after emptying your bladder.

2. Focus on healthy eating and moderation. You’ve probably got more time on the weekends, so why eat processed foods? Take the time to prepare and enjoy whole foods like fruits, vegetables, beans, whole grains, lean meats, and low-fat dairy. Cook up a pot of soup or chili, or cut up veggies to enjoy as snacks. Eating fiber-rich whole foods and lean protein will keep you feeling satisfied for hours.

3. Plan ahead. If you’re headed for a party or out to dinner, eat less that day and/or power up your physical activity. When you’re planning to be out running errands, pack healthy snacks or a lunch to help yourself avoid the high-calorie offerings at fast-food restaurants and the food court.

4. Watch portion sizes. The best way to get familiar with portion sizes is to pull out the measuring cups once in awhile. This will help you “eyeball” portions better even when you’re away from home. You can also visualize common items to keep portions in line. For example, a baseball equals about 1 cup (fruits, vegetables, greens, flake cereal); a light bulb equals 1/2 cup (pasta, rice, potatoes, beans); a golf ball looks like 1/4 cup (dried fruit, peanut butter, nuts) and a deck of cards is about the size of 3 ounces of burger, chicken breast, or fish. Another trick: Try downsizing plates and utensils so servings look larger.

5. Get physical. Instead of spending extra time on the couch, use your weekend time to take a bike ride, go for a hike, play tennis, or simply go walking with your family and friends. Even shopping at the mall can be exercise. Strap on a pedometer and strive for 10,000 steps each day.

6. Eat out sensibly. Don’t arrive at the restaurant starving. Otherwise, you could take in hundreds of extra calories from the bread basket or appetizers alone. Have a cup of vegetable soup, a green salad, or another light snack to take the edge off your appetite an hour before you go out. When you arrive, scan the menu or buffet and choose foods that are not laden with cream or sauces or prepared in casseroles.

7. Eat a healthy breakfast. You’ve got time to enjoy breakfast on the weekend, so do so. Just avoid the giant farm-style breakfasts loaded with fat, sodium, and calories. Have an egg or two, whole-grain toast, and some fruit. Or choose a bowl of high-fiber cereal with low-fat yogurt and fruit. A healthy breakfast sets the tone for the day. Successful losers never leave home without it.

8. Think thin. Keep your weight loss goals in mind on the weekends so all your hard work during the week isn’t wasted. An occasional splurge is fine, but don’t make it a regular thing. When you’re socializing, focus more on the people and conversation — and less on the food.

9. Beware beverage calories. Calories from alcohol, sodas, and juices add up quickly; before you know it, you’ve downed several hundred extra calories. Alcohol can also loosen your resolve to eat healthy. Consider liquid calories as extras, because they don’t fill you up or reduce the amount of food you eat. Enjoy one glass of wine instead of two, order light beer instead of regular, or have your ~censored~ with club soda or diet soda to help keep calories under control.

10. Eat more meals at home. It’s harder to control your eating when you eat out. One study showed that people who ate out 13 times per month ate 32% more total calories than those who ate out four times monthly. Portions are larger at restaurants, and you have less control over how the food is prepared. When you cook at home, you can prepare exactly what you like, and you’re in charge of the ingredients, says Ellie Krieger, MS, RD, author of The Foods you Crave and host of Food Network’s Healthy Appetite.

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