Diet trumps exercise in regards to weight loss


If you’re planning to add more exercise to your 2017 regime, good for you! But if you’re exercising in an attempt to lose weight, you should know that diet plays a larger role in weight loss than exercise. A combination of diet and exercise will produce the greatest results!

As Expert Physio’s Registered Dietitian, here are my top three recommendations for diet improvements in 2017:


Prepare more food yourself


You could try:

  • cooking one new dinner recipe a week (take left overs for lunch)

  • batch cooking a pot of soup or

  • grocery shopping for quick lunch ideas such as washed lettuce, whole grain pitas, hummus, yogurt, fruit, nut butters, hard boiled eggs, tuna or cut vegetables

Restaurants prepare food for flavor, often using fats, sugar and excessive salt. By preparing food yourself, you know all the ingredients and can then make healthier choices.


Eat a breakfast that suits you


Perhaps you can’t stand the idea of cereal in the morning! Find something that works for you to set a foundation for a day of healthy eating.

  • cheese, crackers, and a sliced apple at 10:00 am

  • a smoothie in a travel mug during transit  

  • foods that you can leave at your office and eat when you get there, like a toasted whole grain English muffin with peanut butter or yogurt with nuts and dried fruit


Listen to your hunger cues


Many of us are too busy and distracted to actually listen to what our bodies are telling us.

  • Focus on the flavour, smell, texture and taste of what you are eating

  • Take time to eat with others or turn off your screen at your desk

  • Bring a snack if you know you’ll be on the go for long periods of time. Then you can eat when you get hungry, not when you’re starving en route home, at which point you’re vulnerable to junk food fixes.

Good luck and best wishes for a happy and healthy 2017!