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You have worked hard during the week, so the normal mentality is to “treat” yourself over the weekend to whatever you desire. You deserve it right? Studies show that Americans eat more calories on weekend days (Friday-Sunday) than weekdays. Additional research shows people gain weight on weekend days and not on weekdays. This is due to higher dietary intake on Saturdays and lower physical activity on Sundays relative to weekdays. Did you know that your weekend outings could cause you to gain at least twenty pounds in a year?
Let’s think about it. Because of the supersized entrees restaurants typically serve, plus any appetizers, desserts, and drinks, you could be taking in an additional 2,000-5,000 on any given weekend night. This does not even include the food that you have eaten earlier in the day. When you consume more calories than your body uses, it causes weight gain. If you consider that a pound of fat equals 3500 calories, even eating out a couple times a month could lead to a twenty pound weight gain in a year’s time. The key is to be more conscious about the foods you eat over the weekend and when eating out.
Everyone wants to enjoy good food and company over the weekend, but it does not have to come at the expense of your health. Here are ten tips for staying healthy while eating out:
  • When ordering a beverage, ask for drinks without added sugars, like water or unsweetened tea.
  • Get your salad dressing to be served on the side. Do not drown your salad in dressing.
  •  Choose main dishes that include vegetables.
  •  Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  •  Order foods that do not have creamy sauces or gravies
  •  Add little or no butter to your food.
  • Order an appetizer or side dish instead of an entrée.
  •  Take leftovers home in a to-go box.
  •  When your food is delivered, set aside or pack half of it to go immediately.
  • Do not feel obligated to “clean your plate” – when you’ve eaten enough, leave the rest.

Let’s use the weekends to get even closer to our goals! That would be the real treat!



Joy Diggs, MS, CPT, RD, LD
Certified Personal Trainer
Registered Dietitian
Owner, Digg Deep Fitness

Article by Joy Diggs

Digg Deep Fitness was founded by personal trainer and registered dietitian, Joy Diggs. Diggs earned her B.A. in Exercise and Sport Science from University of North Carolina and her M.S. in Nutrition from Georgia State University. After completing a dietetic internship at The Ohio State University, she passed the exam to become a registered dietitian. Additionally, she is a certified personal trainer through the National Academy of Sports Medicine.

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