QUIT SMOKING WITHOUT GAINING WEIGHT?
WHY DO WE GAIN WEIGHT AFTER QUITTING SMOKING?
HOW TO QUIT SMOKING WITHOUT GAINING WEIGHT?
BEST SPORTS TO LOSE WEIGHT FASTER!
RELAXING EXERCISES
DO I NEED TO CHANGE MY HABITS?
IS IT EASY TO QUIT SMOKING?
WHAT SHOULD I DO WHEN I GET URGE TO SMOKE?
WHAT IS LASER?

QUIT SMOKING WITHOUT GAINING WEIGHT?

Some are reluctant to quit smoking under the pretext of not wanting to gain weight. What is it really? Is
it possible to quit smoking without gaining weight?
Know that by smoking you disrupt your body, so that you actually find yourself underweight compared
to non-smokers. Men who smoke, for example, weigh 2.8 kg less than men who do not smoke.
For women the difference in weight is 3.8 kg. By quitting smoking, you naturally regain the few pounds
that you would have kept if you had never smoked.
On average, weight gain varies from 2 to 4 kg. Nothing to dramatize! Especially since a little sport and a
balanced diet will allow you not to gain weight by quitting smoking.

WHY DO WE GAIN WEIGHT AFTER QUITTING SMOKING?
Smoking one pack a day burns 250 calories! In addition, since you lose both taste and smell, you
obviously have less desire to eat. Therefore, when you stop smoking, you no longer benefit from the
calories burned and gradually regain the senses that you were lacking. So, your body regains its natural
functioning.

HOW TO QUIT SMOKING WITHOUT GAINING WEIGHT?

It is important to watch your diet even before you start quitting smoking and to apply simple rules like
eat three meals a day; replace certain foods with lower calorie ones. For example, use ketchup instead
of mayonnaise, skimmed milk instead of whole milk, cottage cheese 0% fat instead of cottage cheese
40% fat.
Allow yourself low-energy snacks in case of a little hunger.

Play sports if you can.

  • THE SPORTS THAT MAKE YOU LOSE THE MOST WEIGHT:
  • Cross-country skiing: from 1,125 to 545 calories per hour;
  • Cycling: 850 to 580 calories per hour;
  • Running: 850 calories per hour;
  • Rope jumping: 815 to 680 calories per hour;
  • Boxing: 815 to 515 calories per hour;
  • The rower: 650 to 580 calories per hour;
  • Squash: 820 calories per hour;
  • Swimming: 680 to 545 calories per hour;
  • Climbing: 750 to 540 calories per hour;
  • Rugby: 715 to 681 calories per hour
  • Rice, pasta, potatoes:
  • – mashed potato: 91 cal
  • – semolina: 117 calories
  • – brown rice: 118 cal
  • – white rice: 119 cal
  • – egg pasta: 124 cal
  • – fried potatoes: 274 cal
  • The drinks :
  • mineral water: 0 calories
  • tea, infusion: 0 calories
  • black coffee: 2 kcal (be careful, for many drinking coffee means smoking a cigarette.
  • It is therefore advisable to reduce/replace this drink for the first few weeks)
  • carrot juice: 30 cal
  • skimmed milk: 34 calories
  • grapefruit juice: 37 cal
  • soda or cola: 39 cal (and lots of sugar!)
  • dark beer: 45 cal
  • semi-skimmed milk: 46 cal
  • whole milk: 63 calories
  • red wine 12°: 69 cal
  • white wine: 70 cal
  • gin: 221 calories
  • liquor: 223 cal
  • rum: 234 calories
  • whiskey: 238 cal
  • Breakfasts and pastries:
  • bran cereal: 265 cal
  • apple tartlet: 302 calories
  • chocolate cereals: 397 cal
  • donut with jam: 355 cal
  • rusks: 388 calories
  • chocolate bread: 407 calories
  • crescent: 410 calories
  • chocolate and nut brownie: 448 cal
  • chocolate cookie: 493 calories
  • chocolate bar: 498 cal
  • cooked shortcrust pastry: 527 cal

  • The fruits:
  • fresh rhubarb: 10 cal
  • raw tomato: 19 cal
  • fresh lemon: 28 cal
  • fresh gooseberry: 28 cal
  • grapefruit: 30 calwatermelon: 30 cal
  • melon: 34 calories
  • strawberry: 34 calories
  • raspberry: 34 calories
  • peach: 41 cal
  • apricot: 42 calories
  • clementine: 44 calories
  • pineapple: 47 cal
  • kiwi: 47 calories
  • apple: 49 cal
  • pear: 50 cal
  • mirabelle plum: 52 calories
  • mango: 56 calories
  • black grape: 67 cal
  • banana: 89 cal

  • Cooked meals:
  • vegetable soup: 41 calories
  • spaghetti with tomato sauce: 64 calories
  • beef bourguignon: 127 cal
  • stew: 139 cal
  • veal blanquette: 140 cal
  • shepherd’s pie: 141 cal
  • lasagna: 153 calories
  • paella: 154 calories
  • tomato and cheese pizza: 206 cal
  • meat canelloni: 207 calories
  • burger: 254 calories
  • cheeseburger: 260 calories
  • hot dog with mustard: 283 cal
  • croque-monsieur: 293 calories
  • quiche Lorraine: 359 calories

  • Cheeses and dairy products:
  • lean plain yogurt: 44 cal
  • cottage cheese 0% fat plain: 46 cal
  • plain yogurt: 50 cal
  • fresh goat cheese: 79 cal
  • sweet plain yogurt: 80 cal
  • cottage cheese 20% fat plain: 80 cal
  • flavored yogurt: 86 cal
  • cottage cheese 40% m.g. plain: 115 cal
  • camembert 40% m.f. : 264 cal
  • babybel: 314 cal
  • camembert 50% m.f. : 264 cal
  • reblochon: 309 calories
  • brie: 330 calories
  • The vegetables:
  • raw chicory: 8 cal
  • cooked chicory: 9 cal
  • branch or canned celery: 9 cal
  • raw stalk celery: 11 cal
  • raw cucumber: 11 cal
  • raw lettuce: 12 cal
  • raw watercress: 12 cal
  • canned soybeans: 13 cal
  • cooked zucchini: 13 cal
  • cooked green cabbage: 14 cal
  • raw radish: 15 cal
  • cooked turnip: 15 cal
  • raw mushroom: 15 cal
  • Pickled pickle: 16 cal
  • raw or cooked green pepper: 16 cal
  • raw spinach: 17 cal
  • cooked cauliflower: 17 cal
  • cooked artichoke: 18 cal
  • cooked asparagus: 19 cal
  • raw or cooked eggplant: 18 cal
  • canned green bean: 19 cal
  • pure tomato juice: 19 cal
  • broccoli: 20 cal
  • canned carrot: 22 cal
  • cooked carrot: 25 cal
  • raw carrot: 31 cal (slightly more – raw calorie than cooked but especially with more vitamins!)

Meat, eggs and fish:

  • egg white: 44 cal
  • drained natural tuna: 117 cal
  • cooked smoked bacon: 132 cal
  • cooked ham: 135 cal
  • whole egg: 146 cal
  • grilled steak: 148 cal
  • veal cutlet: 151 cal
  • minced steak (beef) 5% m.g. : 160 cal
  • roast chicken with skin: 161 cal
  • fried squid: 171 cal
  • plain omelet: 172 calories
  • steamed salmon: 180 cal
  • cooked beef bourguignon: 197 cal
  • minced steak (beef) 10% m.g. : 212 cal
  • cured ham: 228 cal
  • smoked herring: 210 cal
  • sardines in drained oil: 215 cal
  • fried breaded fish: 232 cal
  • grilled lamb chop: 234 cal
  • grilled pork chop: 247 cal
  • cooked white pudding: 242 cal
  • minced steak (beef) 15% m.g. : 251 cal
  • cocktail sausages: 308 cal
  • bologna: 323 calories
  • country pâté: 328 cal
  • cooked black pudding: 410 cal
  • dry sausage: 424 cal
  • rillettes: 435 calories
  • foie gras: 448 calories

  • Sauces and seasonings:
  • sea salt and fine salt: 0 cal (but salt retains water in the body)
  • vinegar: 24 cal
  • BBQ sauce: 71 cal
  • tomato sauce: 72 calories
  • béchamel sauce: 113 calories
  • ketchup: 114 calories
  • tomato sauce with meat: 115 cal
  • mustard: 133 calories
  • ground pepper: 210 cal
  • light vinaigrette sauce: 322 cal
  • light margarine: 378 calories
  • light mayonnaise: 364 calories
  • light spread: 397 cal
  • Béarnaise sauce: 621 calories
  • vinaigrette sauce: 659 calories
  • mayonnaise: 710 calories
  • margarine: 744 calories

RELAXING EXERCISES
Here are some exercises that will lead you to physical relaxation, try them! Standing or sitting, feet on
the ground, back straight:

Look in front of you, inhale deeply, turn your head to the left, then exhale;
Look in front of you, inhale deeply, turn your head to the right, then exhale;
Look in front of you, inhale deeply, turn your head up, then exhale;
Look in front of you, inhale deeply, turn your head down, then exhale.
Repeat these exercises five times.

Think of a pleasant moment of your day;
Let these images fill your mind and enjoy this moment of fulfillment;
Think about the next day with this same inner state;
Focus again on your breathing;
Exit the exercise slowly by stretching.

Sitting on the floor and listening to (soft) music:

Bring your knees to your chest;
Swing gently to the sound of music.

Sitting or standing:

Clasp your hands as if holding a bowl of hot soup;
Blow loudly on the hot soup while inhaling and exhaling (several times);
Drink the soup while taking a deep breath.
Sitting, standing or lying on your back:

With your eyes closed, tense all your muscles (arms, belly, legs and feet) as much as possible and count
to twenty;
Then release all your muscles all at once;
Focus on your body’s reaction;
Then slowly open your eyes.
Standing, back straight:

Raise your left arm as high as you can and hold for ten seconds;
then let it fall;
Then do the same with your right arm;
Finally, pull both arms up to the sky before dropping them.

Repeat the exercise several times. Upright :

Arms dangling, do small jumps on the spot;
Jump for a few minutes.


DO I NEED TO CHANGE MY HABITS?

In fact, rather at the beginning yes, it would be desirable to circumvent certain stimuli such caffeine and
alcohol.

By choosing new drinks, new aromas. Play with taste by reinventing your choices! Have fun!

If a smoker offered to share a coffee break with him, just tell him that you had already agreed
something else. It is not a question of changing your habits but rather of modifying the situation
associated with the gesture, the reflex. Be aware of this and you will see that it is easy!

IS IT EASY TO QUIT SMOKING?

No, it’s not easy! But it is possible.

We know that for our health and that of those around us, it is necessary to quit smoking.

It is imperative to get rid of the influence of nicotine, to eliminate any addiction to this product that we
know is toxic.

Will we be able to control our cravings?

We know, for having heard of it or even for having tried certain control methods such as: patch, chewing
gum, lozenges, drugs, or even homeopathy, hypnosis, laser…

The laser? Miraculous? Almost ! 85% effective, laser therapy is simple, easy and very relaxing.

By the way, did you know that your urge to smoke could disappear in less than an hour?
Our team is here to take you there step by step!

WHAT SHOULD I DO WHEN I GET URGE TO SMOKE?

Here are some of them, but above all choose the one that suits you best!

Breathe and become aware of it. Do it again;
Drink water! We never drink enough! Wherever you go always have your water handy;
Take a sugar-free chewing gum;
If you can, brush your teeth;
Treat yourself;
Be proud of yourself;
Pick up the phone and call someone, or even call us.
But above all remember that “the lack” is only the thought that lasts an average of 2 to 5 minutes.

WHAT IS LASER?

The laser is a method similar to auriculotherapy which can allow a simple and permanent cessation of
tobacco.

The soft laser treatment acts on the nervous system by micro-vibration. The diode laser stimulates
various pressure points in the body with pure energy.

This stimulation strengthens your willpower. These calmed points, instantly generate in you a state of
physical and mental balance.

These skin points are connected to meridians that produce endorphins, natural hormones released by
the nervous system.

When an individual quits smoking, the natural production of endorphins must be reactivated. The laser
plays this role in order to reduce the side effects of your withdrawal by controlling the craving for
nicotine.

Because it stimulates the metabolism the increase in weight will also be controlled. The laser will
therefore have a dual function, that of eliminating the need for nicotine and that of controlling certain
side effects that may be the cause of unfortunate weight gain.

The treatment is painless and even pleasant, only the desire to become a non-smoker is a prerequisite.

Rest assured that an oxygen gain of almost 40% will add to your new feeling of well-being and freedom.