Remember that making small changes at a time is more beneficial in the long run than drastically changing your habits.

Here are some ideas:

1. Be aware of what you eat: why did you choose one type of food over another? Is it because you find the food comforting or because you know it’s good for you? Is the food a type of reward?
   
   Understanding our good and bad habits helps us understand our relationship with food.
   
   
2. Activate your five senses: Look at your meal, smell it, listen to the sound it makes when you cook it or when you bite into it. Then, fully enjoy the taste! Taking the time to activate your senses will help your stomach send signals to your brain that it is full.
   
   
3. Try new foods and learn how to cook. If you don’t feel like you are a good cook or don’t know what to make, subscribe to a boxed meal service. These come with instructions that will help you improve your cooking and give you ideas for recipes. You can also search the Internet for healthy recipes and cooking tips. Take risks and try new flavours!
   
   
4. Make your meals an important time for you and for your family.
   
   
5. Set a very specific and realistic goal: Once you have made this goal a habit, set another one. Here are a few examples:
    a. I will have two coffees a day instead of three starting next week.
    b. I will eat one serving of vegetables for lunch every day starting tomorrow.
    c. I will try a new food every week (quinoa, red rice, chick peas).
    d. I will reduce my intake of soft drinks to 2 per week instead of 4 per week.

To consult a nutritionist:

 Individual meeting with a nutritionist from the CISSS de Lavall
 Ordre professionnel des diététistes du Québec
 Extenso : Centre de référence sur la nutrition de l’Université de Montréal
 Équilibre : Weigh loss support group
 Outremangeurs anonymes 
 Canada's food guide - Health Canada 

Exercise works your heart and increases your muscle mass. Exercise has proven health benefits and is part of a healthy lifestyle. There is no need for you to do an intensive training program or rush out to join a gym. Think about what you like or can afford to do.

If you have doubts about exercise and your health condition, ask a health professional who is familiar with your situation about the types of exercise you could do. Here are a few tips: 

• Set a realistic goal: 10 minutes of walking a day starting today and increase by 2 minutes per day starting next week.
• Vary your exercises to avoid getting bored.
• Doing an activity with a buddy can help you motivate each other.
• You can use an app on your phone to motivate and guide you.

Use these resources to increase your activity level:

Défi Santé
Kino-Québec 
Fédération des kinésiologues du Québec 
Équilibre: Orthotics specialist