Weekends are a time to let loose after a long week at work, but weekend eating could be making your jeans a little tighter. What you eat on Saturday and Sunday could be adding up to 400 calories to your diet each week, according to a study in the Journal of Public Policy&Marketing.

The average amount of calories eaten during the weekend was about 37 calories higher than during the week, and most of those calories were from eating more at breakfast. Some people, however, ate more at all three meals, significantly increasing calorie intake.

One reason researchers think this may be happening is because most meals aren’t as rushed during the weekend. Apparently, extra time equals extra calories. The study also showed that people ate more during the holidays. The average increase for a holiday was 174 calories, but some at as much as 900 extra calories.

Don’t let seasonal snacking put you in a pinch. Try these tips from Diabetic Living to cut out unwanted fats and carbohydrates:

Whole Grain Cinnamon Roll. Nothing says happy holidays like a warm cinnamon roll. Use half whole wheat and half all-purpose flour can cut carbs without sacrificing taste. Do the same for the sugar and butter in the icing, and one of these 4-inch rolls from home (171 calories) has about 27 carbohydrates and 6 grams of fat, compared with 36 carbs and 8 grams of fat in rolls from the store (233 calories)

Dark Chocolate. One piece of Hershey’s Bliss dark chocolate squares has 4 carbs and 2 grams of fat, compared to the 18 carbs and 10 grams of fat in a 1-inch chocolate truffle.

Kettle Corn. One cup of SmartPop! Fat Free Microwave Kettle Corn has just 4 carbohydrates and zero grams of fat. One cup of caramel corn can have as much as 36 carbs and 11 grams of fat.

Chocolate-Covered Cherries. Try making dark chocolate-covered cherries at home. Cordial cherries from the store can have as much as 10 carbohydrates and 3 grams of fat each. Dipping 12 maraschino cherries in 1 ounce of melted dark chocolate at home is a fun activity, and homemade cherries only have about 3 carbs and 1 gram of fat.

Cocoa Roasted Almonds. One ounce of almond M&M’s has 16 carbohydrates and eight grams of fat, while an ounce of Emerald Dark Chocolate Cocoa Roasted Almonds only has six carbs and 13 grams of fat.

Check out more treat substitutes and find ways to boost your metabolism at Diabetic Living.