AVOIDING WEIGHT GAIN

Most people who quit smoking are concerned about gaining weight. The reality is that, though some weight gain while quitting smoking is common, usually about 5 pounds, many people who quit smoking actually lose weight. Also, you would have to gain at least 75 pounds in order for the weight gain to be as dangerous as smoking. Here are some great tips to keep your weight under control as you go through the process of recovery from nicotine addiction.

Why do some people gain weight when they quit smoking?

*  Nicotine is an appetite suppressant.
*  Sometimes people confuse cigarette cravings as a hunger pain.
*  After quitting, food tastes better and sense of smell is improved.

If your eating habits have remained the same as they were when you smoked, you can easily shed this small gain with a brisk, 30 minute walk daily.

What can I do to avoid gaining weight when I quit smoking?

There are a number of choices you can make to minimize weight gain:

1. Exercise.

Getting some form of daily exercise is very important. To combat excess weight, shoot for at least a half hour of exercise, 3 to 5 days a week. It doesn't have to be a high intensity aerobic workout - a brisk 30 minute walk around your neighborhood will work wonders. Exercise is also a great way to beat the craving to smoke. If you're having a bad day, get out for a walk. It'll clear your mind and improve your attitude. You will be much more energetic after quitting smoking and will enjoy exercise more.

2. Have healthy snacks on hand!

Put snacks together ahead of time so that when the munchies hit, you've got good food choices within easy reach:

*  Vegetable sticks - celery, carrots, bell peppers, cucumber.
*  94% fat free popcorn.
*  Water - drink lots of it!
*  Hard, sugar free candies to suck on.
*  Fresh fruit.
*  Fat free yogurt.
*  Herbal teas, mind the caffeine content.
*  Hot cocoa made with nonfat milk.
*  Frozen grapes.
*  Fat free fudgecicles.

3. Avoid drinking alcohol.

As many smokers know, the connection between cigarettes and alcohol can be quite strong. In fact, many research studies have shown that cigarettes and alcohol stimulate the same areas of the brain. Maybe that's why taverns and nightclubs fight smoking bans so much. Did you know that....?

*  Per person, smokers drink about twice as much alcohol as non-
    smokers?
*  People who drink heavily are more likely to smoke heavily as well.
*  Reducing drinking helps people quit smoking?
*  Quitting smoking helps with sobriety among alcoholics?

4. Be active every day!

*  Take a walk after dinner.
*  Sign up for a class such as dance or yoga. Ask a friend to join you.
*  Get off the bus one stop early if you are in an area safe for walking.
*  Park the car farther away from entrances to stores, movie theaters,
    or your home.
*  Take the stairs instead of the elevator. Make sure the stairs are
    well lit.

5. Improve your eating habits.

Try to gradually improve your eating habits. Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid each day. For a healthy diet, use the Pyramid to guide your daily food choices and make sure you:

*  Eat plant of grain products, vegetables and fruits.
*  Choose lean and low fat foods and low-calorie beverages most
    often. Choose low fat dairy products, lean meats, fish, poultry,
    and dry beans to get the nutrients you need without extra
    calories and fat.
*  Choose foods high in fat and sugars and low in nutrients less often.
*  Do not go too long without eating. Being very hungry can lead to
    less healthy food choices.
*  Choose healthy snacks, such as fresh fruit or canned fruit packed
    in juice (not syrup), air-popped popcorn, or fat free yogurt, when
    you are hungry between meals.
*  Do not deny yourself an occasional "treat" - if you crave ice cream,
    enjoy a small cone.
*  Choose an herbal tea, hot cocoa made with nonfat milk, or sparkling
    water instead of an alcoholic beverage.

Go to: Stop smoking tips and tools or next page.

• Articles 
• Other Methods
• FAQ’s
• Testimonials
• Locations 
• Cost of Smoking
• How It Works
• Press Releases

read more....