4 Weekend Fat Traps and How to Avoid Them!

Restaurant dinner dates. Sunday supper with the family. A nachos-supreme-enhanced happy hour. While weekends are full of fun, they're also full of food. (Hello, Japanese dinner on Friday nights, shrimp tempura included!) People take in up to 400 extra calories over Saturday and Sunday, according to a study in the Journal of Public Policy & Marketing, which can lead to a weight gain of 6 pounds over the course of a year. But with these smart, easy-to-implement strategies, you can savor your favorite leisure activities and stay slim. Try these simple tweaks—TGIF!

At the movies: You can emerge from the movie theater without having consumed 900 calories worth of buttered popcorn. Here's how: Before the previews, fuel up with a healthy snack such as almonds or pretzels so you aren't hungry and overcome with munchies when the flick starts—and the urge to dive into your pal's Goobers or greasy popcorn. Need a sweet treat? Twizzlers are a relatively low-calorie choice, and you can split them with a friend. Craving salt but don't like to share? Order a child's size popcorn (without the butter) and a Diet Coke (300 calories, 20 grams fat).

Sunday brunch: Go ahead, order the eggs Benedict. It sounds like a splurge, but the eggs are poached, so there's no oil; Canadian bacon is less fatty than its American cousin; and the English muffin has fewer calories than two slices of whole-wheat toast. Ask for the hollandaise sauce on the side and limit yourself to 2 tablespoons. Or try a made-to-order omelet (ask for two egg whites and one whole egg) with spinach, tomatoes and a sprinkle of feta cheese, with a side of fruit salad and unbuttered rye toast (596 calories)—you'll get protein from the eggs as well as a dose of fiber from the spinach.

Saturday night dinner: A little research will keep you svelte—try logging onto the restaurant's website ahead of time and decide what to order, including your special drink. You'll be less likely to spontaneously place a gigantic order when the waiter arrives at your table. Order something you like, but limit your portions to keep calories to less than about 600. At the steakhouse, try a petite fillet with steamed vegetables and half a baked potato. Out for Mexican? Try two fish tacos and a few chips dipped in guacamole (ask the waiter to remove the bowl when you've had a handful). Japanese night? Go for edamame and 8 to 10 pieces of sushi. And rather than order a calorie-filled specialty cocktail, indulge in a 100-calorie drink, such as a small glass of wine or light beer, while you dine.

Happy hour: Aside from adding calories (a single margarita can top off at 400), drinking may make you more prone to storing fat in your middle, so rather than reward yourself after a tough week with 2-for-1 night, treat yourself to a Friday manicure, movie or other fun time—you'll feel pampered without packing on pounds. Want to meet pals at your local spot? Try choosing a bubbly toast, like Champagne or Prosecco, which you'll be inclined to drink more slowly than a noncarbonated drink. Research also shows that loud music makes you drink more, so if the sound system is thumping, put down the glass and start dancing!

For everyday ways to stay happy and healthy follow Lucy Danziger on Twitter.

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