Schedule additional food intake in advance

When expecting a fun weekend, get used to planning just a few treats you just really want, like stuffed dough or ice cream in the park. "It's usually okay to eat a hearty meal or dessert over the weekend," nutritionists say. Planning extra food intake in advance can help you avoid the calorie intake disaster. And you will enjoy the treats more if you know they are waiting for you.

Keep an eye on portion sizes

If you enjoy a delicacy at home, serve it on a plate or in a bowl instead of eating it straight from the packaging and try not to sit in front of the TV. And if you're eating out? Restaurants are known for giant portions, but there is still no way to overdo the calories: order some small bad as an appetizer, share an entree with the person you are with or ask them to pack you half the meal you have ordered before serving it.

Keep a diet journal

Try to write down everything you eat and drink over the weekend, as well as when and why. (Even a handful of chips you pick up along the way from the kitchen or a mouthful of chocolate cake from someone else's plate.). Even when you decide to please yourself, you will better know where most of the extra calories come from, so you can start making changes.

Learn what triggers you

Can't resist a giant bun from a bakery in the neighborhood? Do you always need a big bowl of popcorn when watching a movie on a lazy Sunday afternoon? Keeping a diet diary can also help you spot patterns that encourage you to overeat, Jacobson points out. And once you do, you can take steps to avoid them. For example, you can have breakfast before you leave the house and then you will not be tempted to buy pastries.

Take care of alcohol

Not only can the calories from wine, beer or cocktail build up quickly, but spirits also reduce inhibitions and increase your chances of overeating. This does not mean that you should give up alcohol completely. "It's important to have a plan in place when you know you're going to eat out," Spence says. Her recommendation is to limit yourself to two drinks and drink a glass of water after each.

Make changes to your snack supplies

Most people usually spend more time at home on weekends, which is potentially dangerous because then they nibble on whatever comes in handy. So make sure you only have snacks that are good for you.

"Make sure there is always fresh fruit in the house. You should also always have Greek yogurt that is rich in protein and popcorn because it's full of fiber, ”says Spence.

Make some rules for yourself

Saturday and Sunday are usually more relaxing than weekdays and that lack of routine can more easily lead to overeating or less healthy choices, says Jacobson. You don't have to follow strict rules, but a sense of rhythm can help you feed better in most cases.

For example, you might always start Saturday and Sunday with a healthy breakfast at home to make up for some less healthy treats later in the day. Or maybe you always eat a healthy snack before dinner at a restaurant, so you're less tempted to wave for a bread basket when you sit down at a table.

Be active

Exercising is not just about getting rid of the excess calories you have consumed over the weekend. Adhering to an exercise regimen can also encourage you to make healthier choices, a study from January this year concluded in the International Journal of Obesity.

If Saturdays and Sundays are usually your vacation days, you do not need to exercise at high intensity. Try organizing an active recovery day, attending a yoga class, cycling, or meeting a friend for a walk.

Relax during the work week

Lastly, think about whether weekends should be your only chance to enjoy your favorite food. "My advice would be to quit 'cheat days' and try to eat the same every day," Spence says. "It's okay to eat pizza on Friday, but eat it the way you would eat it on Monday - which means stop after two slices or have a salad. "When you know you can eat your favorite foods any day of the week, you may find that you are less eager for all those treats on Saturdays and Sundays."