Quit Smoking: Controlling Weight

Many people gain some weight after giving up tobacco, since they start to burn calories a little more slowly. Also, food tastes better and some people use food instead of cigarettes or smokeless tobacco when they want something to do with their hands, or they need something to chew on. But, there is no rule that says you will gain weight. Everyone is different. Don't forget that a few pounds are not nearly as bad for you as tobacco. To avoid gaining weight, practice other ways to help yourself when you're feeling hungry, and establish a regular exercise program.

Drink plenty of water
Avoid refined sugar (like pastries, candy or cookies)
Get lots of vitamins through vegetables
Stock up on the following smart snacks:
When you want something sweet try:
Berries, peaches, plums, pears, cantaloupe, fresh pineapple, a frozen fruit bar, sugarless candy, or lowfat yogurt
For a crunchy treat try:
Apples, fresh vegetables, popcorn, popcorn/rice cakes, graham or wheat crackers
For a chewy nibble try:
Bagel or a slice of raisin bread, raisins, cereal without milk, small bran muffins, whole-wheat English muffins or bananas.

The majority of former smokers or tobacco users gain weight after they quit using tobacco. Some people gain only a few pounds while others gain more. A few don't gain any weight at all. Weight gain usually is only temporary and chances are good that you can loose it after a few months, it is a minor health risk compared to the risks of continued tobacco use. Once you have control of your tobacco habit you will be able to eat and exercise healthier. Put your concerns about weight on hold and focus on quitting tobacco. After you quit, focus on getting healthy. Think fitness not thinness.

Stopping tobacco can trigger changes in eating habits and the body's processing of food, resulting in weight gain. Changes in the body's metabolic rate can be combated through exercise. Exercise is a key factor in maintaining weight. Exercise will change your body composition, which will help increase the rate at which your body burns calories, making it easier to keep the weight off. It will also help you loose fat and develop muscle. Because exercise will also reduce tension and stress, you will feel more relaxed and alert rather that exhausted and vulnerable to eating binges and tobacco use. Also, exercise doesn't have to be going to the gym. Exercise is taking the stairs instead of the elevator, working in your yard, walking briskly from your car to class, etc.

REMEMBER - be realistic. Tackle quitting first and when you do start an exercise plan set obtainable goals. You may want to start by agreeing to exercise at least 30 minutes, three times a week. If you set your goals too high (everyday or five times a week) you may not succeed.

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