By Ron Kaspriske
If you believe in the 80-20 rule -- that you should eat good foods 80 percent of the time and whatever you want the other 20 -- then I'm guessing yesterday fell into the "whatever you want" category.
If you want to make sure you didn't make a long-term impact to your waistline, here are some tips for this weekend to help you recover quicker from that third helping of mashed potatoes:
1. Drink water all weekend long. A good rule of thumb is half your body weight (in ounces) in water per day. And that means water, not liquid, says nutrition expert Robert Yang of the Titleist Performance Institute.
2. Eat high-fiber food. Not only will items such as leafy vegetables, beans, corn and berries help improve the digestion process, but they also help you feel full for longer periods so you will resist the urge to overeat, says nutrition expert Amanda Carlson of Athletes' Performance.
3. Do a run/walk. If weather permits, go outside and alternate between cycles of running hard for short distances and then walking until you catch your breath. This type of exercise, known as interval training, is great for calorie burning and also prepares you for the type of action required in a four-hour round of golf, says PGA Tour trainer Randy Myers.
4. Do push-ups, planks and glute bridges. You'll certainly be glued to the TV for longer durations than normal this weekend. Drop down to the carpet for a solid 15-30 minutes and alternate between sets of these exercises. Strength training has been proven as an effective way to burn calories and continue burning them long after you've stopped exercising, says fitness expert Alwyn Cosgrove.
5. If you can play golf, walk and carry your bag instead of riding. You can drop approximately 1,500 calories in one four-hour round. Read more: What's Your Golf Mileage?
6. Use the stairs -- everywhere. Not only for the extra calorie-burn, but also because it helps improve hip strength and mobility.
7. Take advantage of the time off to catch up on sleep. At least eight hours of sack time is crucial. If you're up at midnight instead of in bed, you're going to be looking for that turkey/mayo sandwich, trust me.
8. Go with wine over beer. Alcohol in moderation is fine, but you'll be better off with drinks you sip vs. ones you chug. Try to make one drink last one or two hours. If you prefer scotch, include ice or some water to dilute the alcohol.
9. Clean your house, attic, garage, something. Scrubbing, vacuuming, dusting. It all adds up. Two hours of solid cleaning translates into about 1,000 calories burned.
10. Practice putting. You can do this indoors or out. It's not a big calorie-burning endeavor but it does get you off your feet and doing something other than eating more. And you get to improve your short game as an added bonus.
Ron Kaspriske is Golf Digest's Fitness Editor.
Follow @Ron Kaspriske (Photos by Getty Images; Jim Luft)