Build a support network


You can reach a healthy weight on your own, but getting support can help
you over any ‘trouble spots'. Family and friends, trained professionals or
other people who are trying to achieve a healthy weight can help:

  • They can keep you motivated when times get tough
  • They can be the difference between success and failure
  • They are someone to share your successes with and to give you a pep
    talk when you feel you're going to slip
  • They can give you practical support: someone to exercise or swap
    recipes with.

Tips on giving up smoking

Don't let the worry of putting on a few pounds stop you giving up cigarettes!

The health risk of a little weight gain is nothing compared to just how damaging smoking is for your health. The average person puts on around 6 to 8 pounds when they quit smoking. For seven out of ten people who put on weight after quitting, the reason is simply that they eat more calories. Feelings of hunger are common; but these will go away after a few weeks.

Here are the 5 things you can do to stop weight gain while you focus on giving up cigarettes;

  • Have very regular meals and snacks if you need them.
  • Start some regular exercise – make it fun and something you enjoy.
  • Keep a food diary for a few days before and after you give up. This helps to identify when you are over eating.
  • Always have loads of healthy foods such as fresh/dried fruit around if you feel the urge to snack.
  • Use low calories desserts such as yoghurts, fruit, plain biscuits to fight that ‘unfinished feeling' you may get after a meal.
  • Drink plenty of water to avoid over eating when you might actually be thirsty.

Our top five tips for dealing with a slip-up

1. Stay positive

What's done is done. There's nothing to gain from beating yourself up over a mistake made. Negative feelings could turn your slip-up into a much bigger thing; you may feel like ditching the plan entirely.

  • Keep your slip-up in context
  • Stay positive
  • Remember: there is nothing to stop you from continuing with your healthy weight goals where you left off.

2. Find out what has gone wrong

Think about why your slip-up happened. If you know, you can stop it happening again.

Maybe you ate unhealthy foods because you were bored or upset, or you missed your evening walk because of something on the telly. Find the reason why you went off-track.

3. Plan your strategy

Think about what you'll need to do differently next time to avoid making the same mistake.

Next time you're bored, could you phone a friend, read a book or take a walk instead of snacking? If you don't feel motivated to do any exercise in the evening, perhaps you need to buddy-up and find a partner who will do it with you.

4. Back to business

There is no need to dwell on the slip-up now that you have a plan in place to deal with it next time you are tempted. Move on, and expect that things will work better for you this time.

5. Getting more support

Are you having regular slip-ups?

  • Look again at your motivations for losing weight
  • Think back to why you wanted to lose weight in the first place
  • Try to keep these reasons in focus
  • Review your goals: are they unrealistic? Can you change them slightly to better suit your lifestyle?

Having support is also really important for success. Try to get your close family and friends on board to support you.