We tend to associate holidays with calories. And most holidays are the same: friends and families get together and celebrate over endless buffets of high calorie, self-indulgent foods. We are reminded of our skewed eating patterns on these special occasions by constant news on “how to prevent holiday weight gain,” and then later when it’s too late on “how to lose the holiday weight you ultimately gained.”
But we don’t need a holiday or special event to gain weight: we have the WEEKENDS! According to a recent study published in the Journal of Public Policy and Marketing, researchers at the University of Pittsburgh and Quinnipiac University found that the weekend can be just as dangerous to the diet as a holiday. Over the weekend people not only tend to eat more but they also indulge in less nutrient dense foods. This so called “weekend weight gain” is ubiquitous on college campuses. After a night out it’s easy to sneak in an extra few hundred calories and not think about the consequences.
I know for me, my friends and I like to head over to the campus bagel shop to score some great tasting pizza bagels before heading home. Not only are they hot and delicious (especially great for the many cold winter nights) but also it’s another hang out spot to end our weekend night. Other times we’ll just gather in our living room discussing that night’s events while mindlessly eating chips, pretzels, and one of our favorites- pita and hummus.
These extra food calories, plus the calories in alcohol add up. This seemingly small weekend indulgence can offset all the hard work you put into staying on a healthy diet during the week. And combining every weekend indulgence- that can be a significant weight gain over the course of a year.
So instead of tips for avoiding Holiday Weight Gain, here are my
10 tips for avoiding the Weekend Weight Gain:
1. Walk: Most frat houses, parties etc. are in close proximity so save your cash on cabs and burn a few extra calories by walking.
2. Wear Heels: It is believed that wearing high heels burns more calories when walking than when wearing flats. So pull out those big heels- they also make your legs look thinner, a definite plus!
3. Dance: no matter where you are or with whom you are with. Dancing is a great workout- and a lot of fun!
http://www.imvu.com/groups/group/comeon%2Bdancing%2521/
4. Avoid the Kitchen: Head straight to your room. Why walk through a kitchen filled with temptation? Just seeing and smelling food can stimulate your body to increase gastric acid secretion- ultimately making you hungry.
5. Stock up on Healthy Foods: Head to the grocery store Friday afternoon. Most students choose schedules with classes that end early on Fridays. This is a great time to pack your fridge with fresh fruit, veggies, nuts, and yogurt to munch on over the weekend.
6. Prepare Extra: when making healthy meals during the week, double the recipe and freeze/refrigerate the extras for the weekend. Therefore you won’t have to resort to fast food or take-out on the weekends.
7. Plan Ahead: Right before you head out for the night chop up some fresh fruit or veggies, or pop a bag of light-buttered popcorn in the microwave. That way if you are tempted to eat when you get home later you have some already made healthier options to snack on.
8. Out of Sight, Out of Mind: Before heading out for the night hide all junkfood or any foods that might tempt you later that evening. If you don’t see it- you won’t eat it. This is definitely a good trick after drinking when you are less willing to stop yourself from indulging in foods.
9. Limit Eating Out: at least to once per weekend or if you can every other weekend. This will save you calories and money- and face it all us college students could use the extra cash.
10. Chew it: no not food- but gum. Sugarless gum can help prevent mindless eating and it gives you fresh breath (useful for other extracurricular activities of the night)
Keep it Healthy,
Ms. College Foodie
Posted by mscollegefoodie 
