Smoking cigarettes is highly addictive because of the chemical nicotine found in cigarettes. According to the Weight Control Information Network (WCIN), many people want to quit smoking but have difficulties because they are addicted or are afraid of gaining weight. The WCIN states that most people gain about 10 lbs. when they quit smoking. Staying away from cigarettes is important in preventing chronic diseases like cancer and heart disease. Luckily, it is possible to not only control your weight, but also to lose weight while you are avoiding smoking. This just takes a little extra time and planning.
Step 1
Increase your physical activity level to burn extra calories and promote weight loss. The WCIN states that physical activity, like walking, jogging, swimming or dancing, burns calories which will help you to lose weight. It also keeps your mind off eating and smoking, while increasing your self-confidence. The WCIN recommends at least 30 minutes of exercise every day for weight loss.
Step 2
Eat healthier, low-calorie foods, like fruits and vegetables, every day. By eating more whole grains, fruits and vegetables, and fewer fried, processed and sugary foods, you will be able to lose weight. The WCIN also recommends drinking low-calorie beverages, like water and tea, instead of soda and switching to low-fat dairy products like 1 percent milk instead of full-fat dairy products, like whole milk. These changes will reduce your calorie intake so that you lose weight.
Step 3
Chew gum or suck on lozenges instead of smoking a cigarette or overeating. The Wisconsin Women's Health Foundation states that special gum and lozenges are available, which deliver small doses of nicotine, designed to reduce the need to smoke cigarettes. If you have just recently quit smoking, you may want to use these special products to help keep you away from cigarettes and extra food. If you have quit smoking long ago but are just now trying to lose weight, you can actually chew regular, sugar-free gum to keep your mouth busy instead of snacking.
Step 4
Discover a new hobby which keeps you busy and takes your mind off food and smoking. The WCIN recommends keeping your hands busy by doing activities like knitting, drawing or completing puzzles. You can also try journaling your thoughts or creating a web page to keep yourself busy so that you do not overeat or smoke.
Things You'll Need
- Special gum or lozenges that reduce nicotine cravings
- Ordinary gum
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