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Your smoke-free adventure continues
You should receive this e-mail about nine months after your quitting date.
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Hello!
If you have stuck with your goal of living without cigarettes, you’re well on your way to a full year as a non-smoker!
Setbacks along the way? Remind yourself why you decided to give up smoking in the first place. Draw on the experience you have acquired and continue your efforts (or start over again) with confidence.
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 A weighty obstacle
Lose weight for good
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Tip of the month |
To prevent or avoid gaining a few pounds, you’ll probably have to make a few changes to your habits. Let’s be honest: it is not always easy, so feel free to seek support.
You can also consult a professional who will give you personalized advice, such as a dietitian, kinesiologist, doctor, psychologist, personal trainer, etc.
If you are keeping a diary, write down your goals, what you eat, your physical activities, your difficulties, what you’re proud of, how you feel: it’s an excellent way to stay motivated.
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A weighty obstacle
Weight gain is one of the causes often cited by ex-smokers who take up the habit again. Advertising and the media, with their unrealistic images, often present weight as an aesthetic consideration, when we should be looking at it more as a question of health.
If you’ve gained a few pounds, don’t let it weaken your resolve. Start by checking up on your weight and waistline.
If you’re at a normal weight, don’t worry about it. The best way to maintain it is to eat well and be active every day.
Do you have a excess weight or a larger waistline to lose? The solution is most definitely not to start smoking again! Nor are diets and weight-loss products the way to go. Set yourself a realistic goal. Not gaining any more weight is already a big step in the right direction. Losing 5 to 10% of your weight will give you more energy and reduce the risk of disease.
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Lose weight for good
You probably already know the recipe for lasting weight loss: be more active and eat a healthy diet, limiting your calorie intake and listening to your body.
Here are a few tricks for reducing calories:
- Serve yourself smaller portions.
- Only eat when you are truly hungry and know when to stop, even if there is still food on your plate!
- Go easy on foods high in fat and sugar (deli meats, pastries, fried foods, fatty cuts of meat, ice cream, etc.).
- Drink water or herbal tea instead of juice or sweetened beverages.
- When you need a snack, choose nutritious, lower-calorie foods: fruit, vegetables, low-fat yogurt, rice cakes, wholegrain crackers, etc.
For more information, visit the “Eat well with fewer calories” section.
To expend more energy, make sure you do some physical activity every day. If you are already active, extend your periods of activity or up the intensity.
For more information about weight, visit the “A matter of weight” section of the Challenge site.
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