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Not everyone gains weight when
they stop smoking, but the average weight gain is about 10
pounds. Weight gain is more likely when someone has
smoked for 10 to 20 years or smokes a pack or more a day.
Water retention may cause a deceptive weight gain of up to
5 pounds in the week after quitting smoking, but this is
not a real weight gain, and your body will go back to
normal.
Even if you do gain weight
when you quit smoking, the health risks of smoking are far
greater…you would have to gain over 150 pounds to make
your health risks as high as when you smoked.
The most important
components of preventing weight gain when you quit smoking
are:
1. Physical activity
- To prevent weight gain
at this time, you need to become more physically
active. Beginning to increase your physical
activity before you quit smoking may remind you how
much smoking slows you down, when you have trouble
breathing or start to cough during exercise.
- Becoming physically
active will not only help you control your weight, but
will also give you more energy, improve your health,
take your mind off smoking, and help relieve the
stress and moodiness that may occur as a result of
withdrawal from nicotine.
- Try to do at least 30
minutes of physical activities on most days, even if
it is in a few shorter increments. Physical
activity does not have to be planned exercise; it may
include taking the stairs, mowing the lawn, or playing
with children.
2. Healthy eating
- Improving your eating
habits gradually can help prevent weight gain, as well
as help you feel better as you quit smoking. But
changing too much too quickly can increase the stress
you feel as you try to quit smoking. Eating a
variety of foods each day is a good start, and eating
regularly so you never get too hungry.
- To prevent extra
snacking as a result of quitting smoking, do not try
to quit smoking during a stressful period. This
can cause extra stress that can lead to extra
snacking, especially over the holidays when more food
is around, or relapsing back into smoking to cope with
the stress.
3. Managing cravings
- Once you stop smoking,
it is important to learn how to reduce your cravings
for both cigarettes and food. A craving only
lasts about 5 minutes. If you can distract
yourself for 5 minutes, the craving will usually pass.
- Replace smoking with
other activities that occupy your hands and your
mouth. Snack on fruit or chewing gum to satisfy
any sweet cravings. Keep your hands busy with
doodling, crossword puzzles, knitting, or twirling a
straw, pen, or pencil.
- Drink less caffeine;
although you may think it will make you feel better,
caffeine can worsen the jittery nervous feeling that
may accompany nicotine withdrawal.
- Get enough sleep; when
you are tired, you are more likely to crave cigarettes
and food.
- Remember H.A.L.T.–
never let yourself get too Hungry, Angry, Lonely or
Tired.
- Reduce tension by
meditating, taking a walk or a bath, or taking deep
breaths. Find something that will replace
smoking as a way to relax and do it consistently.
- Get support and
encouragement; talk to a friend when you get the urge
to smoke; talk about something other than smoking.
- Make a list of when and
where you are most tempted to smoke, and list healthy
activities you can substitute when you have the urge.
Try not to do things that tempt you to smoke, such as
drinking or socializing in a bar, or tempt you to eat
when you’re not hungry, such as bringing a bag of
chips in front of the television.
- If you are struggling or
anxious about trying to quit smoking, talk to your
doctor about nicotine replacement such as nicotine gum
or a nicotine patch. These can help prevent a
relapse, and nicotine gum has been shown to reduce
weight gain.
4. Positive attitude
- As you focus on quitting
smoking and healing your body, your exercise and
eating goals will become easier. When you quit
smoking, you can breathe and get around more easily,
and nutritious foods such as fruits and vegetables
taste better when you are not smoking.
- Try to stay positive,
and try not to panic about modest weight gain; if you
do gain weight, your healthy habits will help you lose
the weight once your body gets back to normal.
If you need more guidance, talk to your doctor or
dietitian.
- Be confident that you
are making a healthy choice! Your whole body
will thank you!
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About
The Author
Jessica
Setnick is a registered dietitian in
Dallas, Texas who travels the world
spreading nutrition wisdom. As an
accomplished speaker and writer,
Jessica’s passion is promoting a
positive relationship with food and eating
as a key component of a healthy and happy
life. Find out more or contact Jessica to
speak at your event by visiting her
website at www.understandingnutrition.com.
© 2004 Permission is granted to reprint
this article in print or on your web site
so long as the paragraph above is included
and contact information is provided to www.understandingnutrition.com. |
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