I'm very delighted with your column and enjoy it very much. I have a couple of questions that I hope you can answer.

1. I have been a heavy smoker for the past 10 years (I smoke 1 packet a day). I picked up this habit because I needed a break from the stress I had back then. I realize the danger of smoking, but I find it hard to quit. I know the willingness to stop should come from within, but I would like to know your opinion or tricks to help me quit for good.

2. Do you give seminars or do you have a corporate fitness talk show? I am just curious since I think many companies should invest in their employees' health to increase productivity in the workplace. If you do, how can we contact you for your service? I thank you for your time and effort to answer my questions.

-- Steve

Hi Steve,

Thanks for your kind words and questions. Now let's get straight to them.

1. Honestly, I don't know how it feels to try to break that habit. But I will try my best to give my two cents worth. As we all know, life is about making choices and taking responsibility for the choices that we have made. Once you have made the decision (or choice) to quit, just stick to it no matter what. To strengthen you motive, you might want to consider quitting not just for yourself, but also for those you love and those who love you. They could be all the more reason to quit. Imagine the kind of hardship that would befall them if you became a victim of this habit.

As for tips to quit, you may want to consider taking your focus away from quitting smoking. Instead, direct your focus to ways to improve your health and fitness. Get a gym membership, start working-out, eat more greens, drink more water and reduce your stress by improving the quality and quantity of your sleep, and building better relationships with those close to you. I will borrow a quote from the late Mother Teresa: "I won't go if you ask me to rally against war. But call me when you rally for peace." Hope you get the point.

2. As a matter of fact, I do. Although I think everybody should take care of his or her own health, it is also in a company's best interest to have its best assets working at peak performance and productivity. Not everybody acquires the right information to become and remain healthy, especially when they are so busy dedicating half their life to their job. So, by giving seminars or conducting a corporate fitness talk show, I hope to offer valuable and applicable health advice to benefit both employees and the company they work for. You can reach me at aderaimanagement@yahoo.com.

Dear Ade Rai,

What do you think about getting liposuction for weight-loss? I am considering this procedure as I am quite desperate with my weight problem. I am female 150 cm, 80 kg. Thank you for your answer.

-- Renny

Hi Renny,

Thanks for writing. I don't know if you qualify for this procedure and you may want to check with your doctor. I personally don't think you should go for it before you have truly tried the right weight-loss plan. I would suggest you try to workout regularly and take full control of your diet. It took you time to gain weight to where you are today. So, it only makes sense that you also need time to lose it. The procedure you are considering may be a quick fix. But if you don't fix your lifestyle, you will most likely gain back what you have just spent fortunes losing. What you need is a long-term solution that you can enjoy. After all, it's your life and your body that you live in, right? I hope the following new habits can help you achieve what you have always desired. Be patient and have faith in them. Just start one every week and see how you go. 1. Replace all sugary treats with more vegetables and lean meat. 2. Replace all fried foods with steamed varieties. 3. Reduce your intake of floury foods: noodles, cakes, biscuits and white bread. 4. Walk briskly for 30 minutes before breakfast. 5. Always have breakfast. 6. Replace all foods with low-fat or non-fat varieties. 7. Try low-intensity resistance training three times a week.

I seriously hope you can add one habit every week. Hopefully by the end of the 7th week, you will start seeing the results. Remember, you always get out what you put in. Now go get them, Renny!

Have an exercise or diet question? Fire away via ask_aderai@yahoo.com

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