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Nutrition to Battle the Bulge

Nutrition to Battle the Bulge

Here is a list of 8 nutrition strategies for losing weight the healthy way AND keeping it off!


Desk drawer pantry – keep a drawer stocked with Rip n’ Ready Tuna pouches and cans of Clover Leaf Salmon Salad or Tuna flavours – lunch is ready when you are.

1. Raise Your Awareness With a Journal

Research shows one of the most effective ways to lose weight is by using a journal to monitor your food and lifestyle choices. Journals increase awareness of your patterns related to what you eat, when you eat, why you eat, and how much you eat.

2. Get Realistically Revved With 3 Small Goals

The most sustainable way to lose weight is by choosing to make SMALL changes at a time rather than do an “extreme makeover” of your diet all at once. Choose no more than 3 small goals that you can focus on at a time.

Here is an example of how to set your 3 goals:

  • Add a piece of fruit such as an apple, pear or raisins to my breakfast 5 times per week
  • Drink one water bottle at work per day
  • Shrink my beer consumption to a max of 4 drinks per week.

For a copy of a weekly goal setting sheet & journal click here.

3. Boot Out “All or Nothing” Thinking

We all want what we can’t have. Therefore telling yourself you are never going to eat another chocolate bar or always going to be a perfect eater will set yourself up to fail. Go easy on yourself and ensure the goals you are setting support healthy changes but are not so restrictive you won’t be able to stick to them.

4. Successful Surroundings

Examine your environment at home and at work and ensure it is free from some of your biggest challenges. For example if you have a weakness for potato chips then choose to avoid stocking them in your cupboard at home (but agree to buy yourself a small single serving bag when you really have an intense craving). If you know that you don’t eat enough fruit and work long hours at the office, choose to bring all the fruit you need for the week on Monday and set this in a fruit bowl on your desk as a visual reminder to eat up.

5. Stock Up on Healthy Foods

Choosing healthy foods and limiting foods that can increase your calorie level quickly (such as those with extra added fat or sugar) are things to consider when you are planning your diet to help you to lose weight. For a list of great ideas for meal planning, shopping and tips visit our article “Speedy Shopping & Planning Tips.”

6. Eat On Time!

Breakfast means “break-the-fast” and helps to boost the metabolism to help you burn calories efficiently throughout the day. This is one reason breakfast eaters often have lower body weights than breakfast skippers. Another reason is that eating breakfast can prevent overeating later. Eating on time also means choosing to eat a meal or snack every 3-5 hours so that you avoid getting too hungry and eating too much or making an unhealthy choice.

7. Understand Portion Distortion

Research by Dr. Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think showed that we underestimate how many calories we eat. On average normal weight people think they’ve eaten 20% less than they actually did. On average obese people underestimate how much they eat by 30-40%. Chances are if you are trying to lose weight, you need to shrink down your portions. At supper aim to have one-half your plate full of veggies and one-quarter of your plate full of starches/grains (potatoes, rice, pasta etc.) and one-quarter of your plate full of protein sources (seafood/meat/poultry/legumes).

8. Proven Power in Patience

Remember a healthy amount of weight loss is ½-2 pounds per week. Losing weight and changing your lifestyle takes time and an ongoing focused commitment. Be patient, your hard work will be rewarded in time.