Stop Smoking and Don’t Gain Weight:
Facts and Tips:
• Average weight gain when a person stops smoking: 4-10 pounds
• Smoking accelerates metabolism, so compensate for metabolic changes when you stop smoking with increased activity:
o Add quick walks throughout the day, especially at times with cigarette cravings occur
o Take up activities that require your hands: Tennis, golf, Wii-fit!
• Get your “C” – Smoking wastes vitamin C, so replenish your vitamin C stores with low-calorie food sources: kiwi, strawberries, cantaloupe, oranges, grapefruit, bell peppers and broccoli.
• Keep crunchy, low calorie snacks on hand to satisfy your “oral fixation”:
o Carrots, celery, bell peppers, cauliflower and broccoli
o Reduced-fat popcorn
o sunflower seeds in the shell
o hard candies (regular or sugar free)
o fresh fruit, especially berries, cut melon, apples and pears
o fat free yogurt
o herbal teas
o frozen grapes
o low-fat frozen fudge bars
• Drink water, lots of it! Water helps to flush toxins and other smoking by-products from the body. Keep a glass or bottle of cold water with you and drink water throughout the day. As a bonus, water will make you feel fuller and can help decrease food cravings.
• Smoking decreases your sense of taste and smell. Be prepared for foods to taste stronger and better once you quit. Practice portion control to avoid overeating. Serve your foods on smaller plates, such as an 8-inch luncheon size plate vs. a larger dinner plate. Skip second servings; instead take a brisk walk after a meal.
• Change up your routine. Your morning coffee may stimulate your desire for a cigarette. So, have your coffee in a different room or while your busy working.
• Avoid alcohol for a while. Alcohol lessens your will-power and stimulates the desire to smoke.
• Chew black licorice bits (in moderation). The slightly bitter – sweet flavor can help curb your cigarette craving and licorice may help curb your smokers cough.
• Drink herbal teas. Some teas are specifically formulated to help you stop smoking. Herbal teas, such as ginseng tea, are beneficial to smokers who are kicking the habit!
• Talk with your Meijer Pharmacist about options to help you quit smoking.
Sat, May 1, 2010
by Healthy Living Dietitians filed under