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The skinny on smoking and weight gain!
You should receive this e-mail about three weeks after your quitting date.
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Hello!
One of the main things that worries new non-smokers is weight gain. Let’s be honest: it’s true that quitting smoking may cause some people to gain weight. The average amount gained is generally limited to 3 or 4 kg.
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The most efficient strategy for preventing extra pounds? Adopting winning habits! Being physically active almost every day is inescapable for avoiding weight gain. If you are regularly active, at a good intensity, exercise allows you to use more calories while raising the body’s metabolism. Obviously, on top of being active, it is always good to pay attention to what we eat.
For more information about weight, check out the “A matter of weight” page, where you’ll find lots of information, handy tips and useful links.
You can also visit the 5/30 Health and Wellness Challenge site.
As well, you can always ask your doctor or other health-care professional for advice. |
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 If you gain weight,
don't panic!
Eat better, keep it simple and enjoy your food
A dish featuring legumes
Quick light sauces
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Tip of the week |
Carrots, celery, broccoli, cauliflower, zucchini, peppers and the like are easy to prepare in advance so you always have some handy for snacks or cooking. As soon as you bring them home, wash and cut them into florets or sticks, and store them in the fridge in bags or airtight containers. You can munch on them, either raw or cooked, at mealtime or as a snack!
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If you gain weight, don't panic!
In our weight-obsessed society, it’s no surprise that gaining a few pounds could dash the resolve of many former smokers. And yet…
- There’s nothing like self-confidence. It’s a fact: people with strong self-esteem are more appealing. Conclusion: tackling the challenge of quitting smoking is definitely a good beauty move! And life without cigarettes has many other benefits: whiter teeth, fresher breath, healthier-looking skin…
- If you gain weight after you stop smoking, the most important thing is NOT TO START SMOKING AGAIN. Tobacco is a highly toxic substance and smoking is much more hazardous to health than a few extra kilos.
- Before panicking about your waistline, check up on your weight by measuring your waistline and calculating your BMI.
- Don’t make yourself sick and dependent just to keep the weight off. You deserve better than that! Stay focused on your goal of living without cigarettes and take things one at a time. For now, watch what you eat and get more exercise to prevent initial weight gain. Then, once you’ve gotten used to your new life as a non-smoker, you’ll be able to lose weight gradually, at a rate of no more than 0.5 kg (1 lb) a week.
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Eat better, keep it simple and enjoy your food
Make fruits and vegetables the biggest part of your diet. Eat seven or eight portions every day (one serving is about 125 mL of cut-up fruit or vegetables, or one medium-sized fruit or vegetable), preferably raw or lightly steamed. Naturally low in fat and a source of fibre, vegetables and fruits are your best allies. Don’t stop at carrots and celery sticks: expand your horizons! For more tips, visit the 5/30 Health and Wellness Challenge website.
Choose whole grain cereal products. Make some tasty discoveries: spelt and multigrain bread, brown rice, whole wheat and buckwheat pasta, high-fibre and wholegrain cookies, quinoa...
Eat small servings of lean meat (about the size of a deck of cards), baked in the oven or prepared with no or little fat. Make fish a regular part of your diet. Inexpensive, easy to prepare and high in fibre, legumes (lentils, chickpeas, tofu, kidney beans, etc.) are great meat substitutes.
Nuts such as almonds, seeds (sesame, sunflower, etc.), combined with cereal or legumes are an excellent source of protein, in addition to providing essential fatty acids. But eat them in moderation and not in big handfuls, since they are high in calories!
Go easy on the butter, cream, fatty cheese (20% b.f. or higher), deli meats, fried foods, baked goods, sugar, etc.
For more information, visit the “Eat well with fewer calories” section.
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A dish featuring legumes
(4 to 6 servings)
A little olive oil
1 onion, chopped
mixed vegetables, fresh or frozen
1 - 2 cloves garlic, chopped
500 mL (2 cups) cooked grains (such as brown rice, barley, quinoa or bulgur)
1 can of legumes, drained and rinsed under cold water (black or red beans, chickpeas, lentils)
1 small can of diced tomatoes
Seasoning: fresh or dried herbs, spices to taste
In a large saucepan, heat the oil over low heat and cook the onion until soft. Increase the heat, add the mixed vegetables and sauté for a few minutes, stirring constantly. Add all other ingredients and simmer for about 15 minutes, until vegetables are cooked but still crisp and the flavours have blended.
You can vary the dish by using different grains (couscous, bulgur, barley, basmati rice, quinoa, etc.), legumes, vegetables and seasoning (oregano, thyme, savory, cumin, curry powder, soy sauce, etc.). You could also replace the legumes with tofu.
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Quick light sauces
(to serve with fish and meat or as a dip)
Combine equal portions of plain yogurt and light mayonnaise. Add, to taste:
- a little chili sauce or ketchup for a rosé sauce
- a dash of Dijon mustard and a pinch of tarragon, for a dijonnaise sauce.
- # a small cucumber, grated and drained, minced garlic, lemon juice and fresh dill, for “tzatziki” sauce
- a little honey and Dijon mustard for a sauce the whole family will love.
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