After Kicking The Smoking Habit- How To Avoid Weight Gain?
Are you currently in the process of kicking the smoking
habit, but are dreading the idea of gaining a few extra pounds? It is
estimated that most smokers will gain five to fifteen pounds after
successfully kicking the habit. Why the weight gain, you wonder? There
are several reasons most ex-smokers end up a bit heavier after their
battle to kick the habit. First, nicotine is a natural appetite
suppressant that boosts your metabolism. Second, many heavy smokers can
burn up to 200 hundred calories a day. Finally, many people tend to
overeat or reward themselves with indulgent foods while kicking the
habit, either as a reward or as a substitute. It's no surprise, then,
that so many people gain weight after kicking the smoking habit.
A small gain in weight is a small price to pay for the numerous
health benefits that come with quitting smoking. Just remember: you can
always lose those few extra pounds. In fact, losing a few pounds may
seem like a cinch after the hard work of successfully kicking your
smoking habit. But if you are just setting out on kicking the smoking
habit, here are eight tips on how not to gain wait as you work on
becoming healthy and smoke-free.
1) Stock your fridge and pantry with healthy eats. Rather than taking a negative
approach, you should see your decision to kick the habit as a positive change
in your life to become more healthy and vibrant. To this end, you should do your
best to get rid of the junk food and stock up on healthy foods. Many smokers use
food as a reward for not smoking, or as a substitute for smoking.
Rewarding yourself is perfectly OK, but you should try to avoid food as
a reward. However, surrounding yourself with healthy foods will help you
avoid gaining weight, in case you should end up relying on food as you
strive to stop smoking.
2) Go for a walk or job whenever a
craving strikes. It is recommended that individuals who wish to stop
smoking get some form of daily exercise. Exercise helps counter the
symptoms of nicotine withdrawal that smokers experience upon quitting.
Endorphins?those famous pleasure chemicals?are released each time you
become engaged in an exercise activity. Some form of daily exercise will
not only help you feel better and keep you distracted from smoking, but
it will also ensure that you don't experience any significant weight
gain.
3) If you don't have time to incorporate a daily exercise
regime into your schedule, try to find hobbies that keep you outside and
off the couch. Maybe you can rediscover the freedom and fun of riding a
bicycle. Perhaps you enjoy gardening, or note that the yard needs a
little work done. For fun, take a dance class, or purchase a videotape
you can practice with at home.
4) Avoid drinking alcohol. Not only is alcohol loaded with calories, but also
for many people it is often associated with smoking. Drinking alcohol can be
difficult without getting the urge to reach for your cigarette case.
5) Practice deep breathing and other relaxation techniques. Whenever you feel the
urge to smoke, find a quiet, dark place and sit down for a few moments
of deep breathing and visualization. Instead of reaching for the
chocolate, chips, or cookies, strive to spend a few moments alone
practicing your deep breathing. This will help you overcome the urge to
smoke and eat.
6) Treat yourself to non-food reward items. Some
individuals treat themselves with decadent dark chocolate, slice of
cake, or other rich food items. Give yourself some kind of reward for
each day or week that you go without smoking, but strive to reward your
self with mostly non-food items. Instead of food, give yourself a long,
luxurious bubble bath, a new clothing item, or just the gift of a quiet,
stress-free evening watching your favorite TV show or movie.
7)
Use smoking cessation products such as nicotine gum or the nicotine
patch. These products can not only help you conquer your smoking habit,
they can also keep you from overeating. Whenever you feel the urge to
substitute your cigarette with a piece of food, pop a piece of nicotine
gum instead.