Intense food cravings can occur when you quit smoking. Most people gain about 10 pounds when they quit the nicotine habit. Still, a few extra pounds of weight is healthier than filling your lungs with cigarette smoke. Stop food cravings to limit the amount of weight gain while you quit your nicotine addiction by following these tips.
Step 1
Identify your cravings. Write down what you are doing when you get a food craving. Are you watching television? Driving your car? Bored? Keep a journal to help identify what causes the craving---and attempt to avoid these activities or find methods to keep your mind and fingers busy.
Step 2
Increase other activities. According to the Weight Control Information Network, cravings only last five minutes. Chew on gum or eat a piece of fruit. Keep your hands busy by knitting, doodling, snapping a rubberband ball or squeezing a soft rubber stress ball.
Step 3
Drink water instead of eating when you experience a craving, suggests the Wellness Junction website. Keep a bottle of water with you at all times to avoid eating.
Step 4
Avoid caffeinated drinks such as colas, coffee and power drinks. Caffeine can cause an increase in anxiety---resulting in you seeking food for comfort.
Step 5
Rest. Get plenty of sleep each night---between seven and nine hours is recommended. Participate in mediation or deep-breathing exercises. Join a yoga or tai chi class to relax your mind and body. Enjoy a hot bubble bath at the end of the day, or visit a massage therapist.
Step 6
Snack on low-calorie foods, suggests the American Cancer Society. Eat carrot sticks, apple chunks or other fresh fruits and vegetables. Eat nuts that need to be shelled to satisfy your cravings and keep your hands busy. Be prepared for cravings and keep your kitchen well stocked. Get rid of all the junk food in your house. Fill your refrigerator and pantry with healthy snacks to avoid the junk food battle.
Step 7
Divide your meals into several small ones throughout the day. Eat between five and six times a day. Don't skip any meals or you may have increased food cravings later in the day.
Tips and Warnings
- Change your eating and physical exercise habits while you are still smoking to avoid weight gain and to better understand how to handle food cravings.
Things You'll Need
- Pen
- Journal
- Gum
- Knitting needles
- Doodle pad
- Rubberband ball
- Low-calorie snack foods
- Water bottle
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