6 p.m. Friday: TGIF pub food with co-workers
After a long, hard workweek, eating your body weight in poutine might seem like the best reward. “But when you’re socializing and having fun, you’re not thinking about what you’re putting in your mouth,” says Sarah Remmer, a dietitian in Calgary.  If you find it hard to resist the group nacho plate, make sure to order something specifically for you so that you’re in control of what you eat. “You may think you’re being ‘good’ by not ordering anything, but that often leads to eating junk food off someone else’s plate,” says Remmer. She suggests asking for healthy snacks, such as raw veggies and dip, even if they’re not on the menu. “Sandwiches are another healthy pub option,” says Remmer. “Just try to get whole-wheat bread and lean meat, like turkey.”

11 a.m. Saturday: sleeping in for an hour or two
Sleeping in is only a temporary fix for sleep deprivation, says Dr. Adam Moscovitch, medical director at the Canadian Sleep Institute. Catching up works in the short term if you had a particularly bad week, but it won’t help if you suffer from ongoing sleep debt. “If you suffer from insomnia, it’s better to stay on the same schedule every day of the week,” says Moscovitch. He suggests taking a power nap later in the afternoon if you crave some extra shut-eye. “If you keep it to 30 minutes or less, you won’t compromise your sleep schedule and it will still feel like a treat.”

1 a.m. Sunday: a few too many at a housewarming bash
“Even infrequent binge drinking is extremely dangerous,” says Remmer. Excessive alcohol intake harms your liver and kidneys and increases your risk of cancer and cardiovascular disease. Alcohol will also set you back if you’re trying to lose weight. “Many people are under the impression that alcohol doesn’t have calories,” says Remmer. It actually boasts seven calories per gram – and that’s before you add drink mix. She recommends sticking to light beer or soda water with lemon for mixed drinks and alternating between drinks and
water to keep yourself hydrated.

4 p.m. Sunday: a case of the sunday-afternoon blues
Before you know it, you only have a few hours left of the weekend and you haven’t done half of what you planned to do. “This feeling goes way back to when Sunday was a school night,” says Elizabeth Miles, a psychologist in Calgary. “We feel guilty when we relax instead of running errands, and that actually makes it even harder to get moving.” Miles suggests scheduling some R & R into your to-do list to reduce the guilt. “Our culture values tangible accomplishments, but resting is absolutely necessary,” she says. If you really need to get something done – whether it’s fitting in a workout or tidying your house – Miles recommends the “five-minute rule” for instant motivation. “Tell yourself that you will do something for only five minutes,” she says.   “Ninety percent of the time, you’ll want to keep going.”