“Four out of every five people who
stop smoking gain some weight. While the health benefits of quitting far exceed
the problems of gaining weight, many people do not like it if they put on a few
extra pounds. Four out of every five people who stop smoking gain some weight. While
the health benefits of quitting far exceed the problems of gaining weight, many
people do not like it if they put on a few extra pounds.” (Tobacco Research and
Intervention Program, 2000, p 3)
Here are some great strategies to
help smokers maintain their weight during their quit:
Eat right:
-
Limit
your fats: one gram of fat has over double the
calories compared to a gram of protein or carbohydrate. Although you cannot and
should not cut out fats completely, limit them and choose healthy fats like
olive oil, nuts and fish.
-
Try
to focus on foods you can eat and not the foods you cannot. Think positively; “yum think of all the
fruits, veggies, whole grains, beans and lean meats you can eat!”
-
Snack
Healthy! An increased urge to snack is common while quitting. Have cut up fruit
and veggies ready. Drink ice water, frozen
cubes and home made, low sugar popsicles.
Members, what are some healthy snacking options
that are working for you?
Exercise:
-
As
we all know exercise burns calories, but it also increases your metabolism!
Making it easier for you to burn calories.
-
Exercise
decreases your appetite. Exercising
causes fat to be broken down and released into the blood stream this will
result in a depressed appetite.
-
You
may find exercise more fun as a non-smoker.
You will breath easier and experience less cramps.
-
Exercise
is an excellent coping mechanism for stress. It relieves tension.
-
Exercise
increases overall wellbeing: mood, energy level, skin, muscle tone, confidence,
endurance and strength
The above information was taken from:
Tobacco Research
and Intervention Program. (2000) Forever
free; A guide to Remaining Smoke Free (Booklet 3)
