Quitting smoking can be a difficult and frustrating process. Along with irritability, weight gain often is considered a negative side effect of quitting smoking. However, a few simple changes to your diet and exercise routine can help you avoid packing on the pounds. Also, proper diet and exercise can even reduce you cravings and keep you on track to a healthier lifestyle.
Diet
You've decided to quit, which is the first step toward reclaiming a healthy lifestyle. However, a large part of getting healthy is adjusting your diet. Registered dietitian Karen Schroeder Kassel of Halifax Health says dieting when quitting helps prevent weight gain and helps your body recover from the damage smoking does. It also gives you something else to focus on besides smoking. Eating healthier makes you feel better and positively reinforces your goal of becoming an overall healthier person. A good diet while quitting is imperative to your lifestyle change.
Eating Tips
Because many smokers rush through their meals to get to their after-dinner cigarette, the American Heart Association suggests eating your meals more slowly. Do this by cutting your food into smaller pieces, putting your fork down between bites and sipping water during meals. Make it your goal to be the last person finished eating. When you are finished, the AHA suggest getting up from the table immediately and doing something to keep yourself occupied. Smokers usually replace their after-dinner cigarette with a dessert, which leads to extra calories and weight gain. Avoid this by going for a walk, having a beverage away from the table or brushing your teeth.
Foods to Eat/Avoid
The Weight Control Information Network suggests eating fruits or 100 percent fruit juices. If you're hungry between meals have a snack like low-fat air-popped popcorn or low-fat yogurt. If you miss the feeling of having something in your mouth, the American Cancer Society suggests keeping foods like carrots, pickles, cinnamon sticks, celery, raisins, sugar free lollipops or gum handy whenever you feel cravings. You can also chew on a toothpick or a straw. Avoid foods high in sugar and alcoholic beverages as these things usually bring on cravings for cigarettes. The biggest thing to remember is not to replace cigarettes with more food.
Exercise
According to WIN, physical activity can boost your mood and make you feel more energetic. HeathAffectsofSmoking.com says people that engage in regular exercise have a significantly lower risk of getting certain cancers than those that don't. Working out can also help you relieve the stress and tension that comes along with quitting. The longer you are smoke-free, the easier it will be to breathe during exercise. Start small with just 10 to 12 minutes a day a few times per week. Gradually increase your activity and you will start to feel healthier as your urge to smoke diminishes and overall energy rises.
References
- American Cancer Society: http://www.cancer.org/Healthy/StayAwayfromTobacco/quitting-smoking-help-for-cravings-and-tough-situtions
- Halifax Health: Diet and Exercise to Help You Quit Smoking
- Health Effects of Smoking: Quitting Smoking and Exercise Helps Prevent Cancer
- American Heart Association: How to Avoid Weight Gain When Quitting Smoking
- Weight Control Information Network: You Can Control Your Weight as You Quit Smoking
