1. Don’t splurge. After working all week, it’s not wrong to reward yourself, but do so wisely. Choose one portion-controlled food item, like fresh pastry or other more complicated dishes that require you to leave the house. This can be much more satisfying than wasting calories on potato chips, cookies or other snacks you can have any time.

2. Eat a good breakfast. If your church has wonderful potluck luncheons like mine, eat a good breakfast first. Make sure to eat complex carbohydrates like whole grain cereals, oatmeal or toast. This will help you feel fuller so you won’t tend to overeat.

3. Don’t assume eating and entertainment go hand in hand. According to a Pennsylvania State University study, those who eat with friends consume 50 percent more than those who eat alone. This isn’t usually due to the food itself, but rather the tendency to lengthen meals with loved ones and fiends. When together, switch to fun non-food activities like games or sightseeing.

4. Don’t have one last binge before starting the workweek. Remember good eating habits don’t have an on/off switch. You don’t have to deprive yourself of food items like ice cream or other rich desserts, but rather consume smaller portions. That way, you’ll satisfy your sweet tooth without piling up the calories.

5. Get some exercise. Plan physical activities for the weekend. Running, walking, tennis, golf, biking and even dancing will fill your time, make you more fit and help create better balance. Here’s another benefit: when you exercise, blood pulls away from the GI (gastrointestinal) track, which will help decrease appetite.

Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 26 years. He has been strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team, and the Converse college equestrian team. He served as a water safety consultant to the United States Marine Corps., lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.