Healthy Eating for Busy People - Dietriffic.comHealthy Eating Advice from a Professional

Trying to quit smoking can be extremely tough. For some, the possibly of gaining weight adds an additional pressure, which they wish to avoid, and many even refuse to quit smoking as a result.

So why do some gain weight?

There are a number of possible reasons. With the increased ability to smell and taste, sometimes more food is eaten. Also, many substitute smoking with food, as they don’t know what to do with their mouth and hands. Nicotine is also thought to suppress appetite and increase metabolism, and therefore maintaining a low weight is less difficult.

Many people do start to lose the weight they gained as they adjust to being a nonsmoker. It is also possible to quit smoking and not gain weight. The best way to do this is to make a few diet and lifestyle changes at the time when you stop smoking.

What practical steps can you take?

#1 Eat a balanced diet

This is really important for smokers and nonsmokers alike. Eating a balanced diet, with plenty of whole grains, fruit and veg, and cutting back on saturated fat, sugar and alcohol, is recommended for all. Eat 3 regular meals each day, with healthy snacks between, if desired, and don’t skip breakfast. Check out my previous articles on The Balance of Good Health.

#2 Snack healthy

Give your hands and mouth something to do by snacking on healthy foods such as, raw vegetables, frozen grapes, air-popped popcorn, diet yoghurt, diet drinks, herbal teas, or other low calorie hot drinks. You could also try chewing gum or sugar free boiled sweets. Also, remember to remove unhealthy snacks from your home, to avoid temptation.

#3 Be active

Exercising is one of the best ways to avoid weight gain. Try walking, cycling, or swimming, and aim for 30 minutes, 5 times each week. You can build up to this amount. Initially start by exercising for 10 minutes at a time, increasing as your fitness improves. Check out ‘How to Increase your Physical Activity while you Work’, for some practical tips on incorporating physical activity into your everyday life.

#4 Avoid temptation

Remove all cigarettes, ashtrays and lighters from your home. If you drink alcohol, this may serve as a trigger to smoking, it is best to avoid these settings, at least until your cravings have settled. Remember, alcohol is also loaded with calories and best avoided/reduced if you are conscious about weight gain. Think about the various situations which are a trigger for you to smoke and try to avoid these, this may mean stepping out of your normal routine for a few weeks, however it will be worth it. Also, remove unhealthy foods from your home to prevent these being used as a substitute for smoking.

#5 Get a hobby

Finding something to do with your hands will help to take your mind off any cravings you may be having. Try using a Rubik’s cube or a stress ball to keep your hands active, you could also join an exercise class, paint, knit, do a crossword, read magazines or books, or do some gardening. Remember keeping active throughout the day will help prevent further weight gain.

#6 Sleep well

It is really important for your ’stickability’ that you stay clam and focused, getting to bed at a decent hour should help you to feel less agitated, and in a better frame of mind. It is also important to take time to relax, so treat yourself to a long soak in the bath, or listen to some soothing music.

#7 Take it one day at a time

Quitting smoking probably won’t be easy, however think of it as a challenge, and take encouragement from the promise of better health when you do succeed. Don’t be tempted to give up on your new changes, even if one of them fails. Taking small steps in the initial stages is a good idea.

#8 Reward yourself

It is important to reward your successes regularly! Remember to reward with a nonfood activity or item, such as a new book, a shopping trip, or a visit to your local park.

Need help to get started? Check out these sites:

• UK: www.quit.org.UK/
• Australia: www.quit.org.au
• America: www.anti-smoking.org/

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