By David Crocker

If you’re like many, the weekend is a time to spend time with friends, go to church, or catch up on activities you can’t get done during your work week. Also, if you’re like some, come Monday morning, your bathroom scale presents to you a rather unpleasant surprise.

Today, I’m going to describe ways to help prevent weekend over eating. First, if you’re up a few pounds, come the start of your work week, don’t panic. You know it’s interesting, when you ask folks, “Is it possible to lose three pounds of fat in two days?” most will say, “Of course not.” But ask those same people, “Could you gain three pounds of fat in two days?” and many will say, “Sure you can.”

Here’s the thing. Whether losing or gaining fat, it’s the same process. In other words, your potential for gaining fat over a period of time is the same for losing fat, to a point. It’s probably water weight gain that increases the numbers on your scale, after a two day weekend, and that’s usually from ingesting too much sodium (salt).

Many of us eat out on weekends, and many restaurant dishes are loaded with different types of sodium like disodium phosphate, monosodium glutamate, sodium chloride (table salt), and disodium inosinate. The reason salt (sodium) can make you gain weight is fluid retention. Your body will only accept a certain ratio of sodium to water. Let’s say it’s 10 to 1. That means for every one part sodium you take in, your body will retain 10 parts water to dilute it.

Here are some tips to keep you from over indulging during your weekend rest. First, don’t spurge. 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.

Second, 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.

Third, 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.

Fourth, don’t have one last binge before starting the work week. Remember good eating habits are involved, they 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.

Fifth, 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) tract, 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 28 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.