Happy hour after work on Friday. Dinner out at your favorite restaurant onSaturday. A home-cooked feast on Sunday.

Before you know it, a weekend of unwinding can turn into a calorie-fest thatundermines a week's worth of healthy eating -- and, come Monday morning, sendsthe needle on your scale creeping upward.

"Individual eating habits tend to change dramatically over theweekend," says Cedric Bryant, PhD, chief exercise physiologist for theAmerican Council on Exercise. "You tend to see people consuming morealcoholic beverages and more calorie-dense foods. It's a real easy recipe togain weight."

But avoiding the weekend weight-gain trap doesn't have to mean your favoriteFriday-through-Sunday treats are off-limits, experts say. Below, they offersome tips for enjoying your days off while avoiding the weekend foodfrenzy.

The Weekend Trap

Research has shown just how much damage weekend overeating can do to ourdiets.

"There is a large and significant difference in energy intake on thethree-day weekend versus the four-day weekday, particularly for youngadults," says Barry Popkin, PhD, co-author of a study on weekend weightgain.

The study, published in the August 2003 issue of Obesity Research, foundthat Americans 19 to 50 years old take in 115 more calories per day on theweekend (defined as Friday through Sunday) than on the other days of the week.Over the course of a year, that adds up to 17,940 extra calories -- or about 5pounds.

And, as you might have guessed, it's not healthy foods that we're eatingmore of during the weekend. That 115-calorie-a-day difference comes mostly fromalcohol and fat, says Popkin, a professor of nutrition in the School of PublicHealth at the University of North Carolina.

Even so, those extra calories don't have to turn into fat, the experts say.The key is burning more calories than you consume. That means finding activeways to relax -- like brisk walking, playing tennis, even gardening -- insteadof vegging out in front of the TV.

"People tend to think of the weekend as their time to relax and recoverfrom the hectic workweek," says Bryant. "What they should do is reallytry to make an effort to become more active in their daily pursuits over theweekend days. Look for as many opportunities to move as possible, so you canincrease physical activity to offset the extra calories you consume."

While physical activity may be the obvious answer, experts say there areother tricks that can help you overcome the habit of weekendoverindulgence:

• Start your day out right. "Eat a healthy breakfast on theweekend, when you have more time," says Susan Moores, RD, a spokeswoman forthe American Dietetic Association. "You usually eat less during the day ifyou start with a healthy breakfast, and you get some good nutrition."

• Don't go hungry to "save up" for a big dinner out."Saving yourself backfires -- you usually end up eating way more than youwould have if you ate normally throughout the day," says Moores. "Havea little bite to eat before you go out to take the edge off your hunger, andthen simply enjoy good food when you go out."

• Savor the experience of dining out. "Allow yourself to enjoygood food and savor it, rather than overindulge in it," says Moores."People forget what the whole eating experience is about -- sitting withfriends, enjoying your time together, and relaxing."

• Eat slowly. "It takes 15-20 minutes for your brain to signalyour stomach that it's full, so take your time," Moores explains."Whether you're at a party or eating out on the weekend, remember to slowdown when you're eating."

• Start with soup. "Take your time when you order at a restaurant,and start with soup," says Moores. "Then, have the waiter come back soyou can order an entr¨¦e -- you'll order much less than if you ordered all atonce."

• Halve your restaurant entrees. "Splitting an entree with afriend is a great way to make a significant cut in calories on theweekend," says Moores.