With spring in the air, we all look forward to fitting into our warm-weather clothes. But when you try on your shorts and can’t zip them up, don’t think you have to turn to a crash diet to get back into them. We’ve gathered the latest strategies from studies that have shown that following a few basic steps can indeed help you get to your desired weight without yo-yo dieting. The trick is to stick to these lifestyle changes and make them lifelong habits. That way, next spring, you won’t have to go through the struggle again.

TIP #1: Eat breakfast every day Yup, your mom was right: studies show that breakfast is the most important meal of the day. It has been proven to sharpen concentration, decrease hunger throughout the rest of the day and maintain a healthy weight. Include foods from three of the four food groups. If you don’t like to eat first thing in the morning, then take your breakfast with you. Try these sure-fire winners from our recipe file: rise and shine breakfast sandwich and applesauce muffins.

TIP #2: Serve soup and salad first People who have a low-calorie starter such as broth-based soups or large vegetable salads can satisfy their appetites and consume a lower total volume of calories and fat than those who go straight for the entrees. Vegetables and fruit satisfy your need for quick energy and make your body send out a “full” signal faster (it usually takes about 20 minutes) so you don’t overindulge on heavier foods such as meat and starches like French fries. Foods such as green and orange vegetables and fruit have few calories because they are mostly water and fibre – so you can eat a lot of them and feel fuller longer. Try our Fresh spring vegetable soup and fibre-rich Middle-Eastern whole-grain salad.

TIP #3: Close the kitchen at night Studies show that munching while watching TV after dinner can make your calorie count skyrocket without even being aware of it. Besides boredom, there may be other reasons why you feel hungry after your evening meal. Maybe you’re serving dinner too early. If so, set it back 30 minutes or more. And if you still have the urge to snack late at night, enjoy a piece of low-calorie fresh fruit or a no-cal cup of herbal tea. Alternatively, brush your teeth earlier instead of at bedtime to signal an end to eating.

TIP #4: Sack the sugar Glucose, fructose, whatever it’s called, refined sugar can sabotage your best efforts to drop and keep the pounds off in two ways: 1) Sugar adds empty unnecessary calories to your diet. 2) Sugar makes your blood sugar spike and then plummet, making you feel hungry when you don’t need to be. If you’re craving something sweet, enjoy the natural sugars found in fresh fruit, or snack on a handful of dried fruit such as apricots or raisins. Try our Tropical vanilla shaved ice recipe.

TIP #5: Snack at 3:00 Having a healthy snack mid-afternoon can keep you energized all the way to dinnertime so you don’t feel like you need to stop at the doughnut shop on your way home from work. The key is to pair a protein with a carb. How about half a whole-wheat bagel with peanut butter, or baby carrots dipped in a low-fat yogurt dip. Try these snacks from our recipe file: zesty walnut hummus with crudités, Mmmuesli cookies or guacamole and rice crackers.

TIP #6: Stop portion distortion Take a good look at the amount of food you put on your plate. Can you honestly say your steak is the size of a deck of cards (you only need to have 2.5 oz/75 g per meal)? Or do you really need to eat that big hunk of cheese (two thumbs equals one serving)? If you think your portion sizes are too big, try cutting back. Fill half your plate with vegetables and salads, a quarter  with protein (meat, poultry, fish, beans) and the other quarter with whole grains. Use smaller dishes, bowls and cups to make your plate look full. Get a reality check on recommended portion sizes at Canada’s Food Guide.

TIP #7: Stock your kitchen with healthy foods Make health-conscious choices. Instead of frozen French fries, choose frozen roasted potatoes. Instead of ice cream, grab frozen yogurt with half the fat. Instead of cookies, treat yourself to fresh fruit in season. Plan your menus ahead of time and shop with a grocery list. That way you are more likely to buy and prepare healthier meals and snacks.

TIP #8: Dine out in style Think about the quality of food you want to eat when choosing a restaurant. Go to those that offer healthy menu items such as grilled chicken or fish entrees, fresh salads and vegetable dishes. If you decide to indulge once in a while at a fast-food restaurant, remember to manage what you eat the rest of that day so you don’t exceed your daily calorie and fat requirements. For example, if you lunch on a Big Mac and large fries (1,120 calories, 56 g of fat), eat a dark-green leafy salad with light dressing and a 3 oz. piece of grilled chicken for dinner. Or try our Kung Pao chicken stir-fry. Women should eat 45 g to 75 g of fat a day; men 60 g to 105 g of fat a day.

TIP #9: Keep a food diary Studies prove that when you write down what you eat, you’re more likely to maintain a healthy weight. A diary is also a great way to see where you need to make changes. Download the Foundation’s food diary and start charting!

TIP #10: Burn it off Consider this: it takes 36 minutes of walking to burn off a small slice of pepperoni pizza (1/8 of a regular size pizza pie). So keep in mind that to lose weight, you have to be physically active more (say 45 minutes for that 181-calorie, 7 g fat, pizza slice) and eat less (1/2 cup of tuna packed in water at 92 calories, 1 g fat, only requires 18 minutes of walking – and it’s healthier for you too!). Make sure to find a convenient time to include at least 30 minutes of physical activity into your day, every day, even if it is going up and down the stairs a few times (3 X 10 minutes) at work during a break. Try these physical activity tips for some extra motivation.

For more tips on healthy eating, view our webcast 30 Tips to Eating Smarter Everywhere.

Posted May 1, 2008.