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QUIT SMOKING WITHOUT PUTTING ON WEIGHTAre you afraid of putting on weight when you stop smoking? It is a problem for some people, especially women, because of the pressure to be thin. The good news in that not everyone does put on weight when they stop and for those who do, the average increase after a year is quite small.If you are concerned about weight gain though, this site is for you. It contains practical tips to help you stay in shape while you quit. Front Cover
There is no need for a special diet when you stop smoking just use your common sense. If you eat chocolates instead of smoking then you are very likely to gain weight! Just be extra aware of what you are eating , the following guidelines should help.
You put on weight when you take in more energy than you use up. The extra energy in food ends up as fat. There are two ways in which you can control your weight – change what you eat so that you don’t take in so much energy or use up more energy by exercising. It’s probably best to do a bit of both. If you burn more energy than you eat – you will lose weight.
Snacking and Nibbling
You may find you want to eat all the time when you first give up smoking. Don’t panic! This urge will settle down after a few weeks. But you may wonder whether it is a good idea at first to eat snacks or nibbles instead of smoking. Some people find that in the long run, it is best to eat nothing in place of smoking, so that eating between meals doesn’t become a habit. Other people find that it helps. You will have to decide which is easiest for you.
Snacking or nibbling isn’t necessarily a bad thing if you don’t end up eating more calories as a result. Some people prefer to eat snacks between meals and less at mealtimes.
Ideas for snacks
Ideas for Nibbles
If you continue to eat normally at meals and nibble all day, then you will be in trouble. Drink plenty and try to avoid high calorie temptations like biscuits, crisps, chocolate and sweets.
Some more dependent smokers may avoid or reduce weight gain when stopping by using nicotine replacement products but ask for advice first from our doctor or pharmacist.
Most people would benefit by becoming more active. This could mean taking up a sport, or it could mean just walking more, or cycling. Whatever the exercise is, it burns up calories.
Here are some ideas
To benefit most from exercise you need to do it regularly. Choose something which can become part of your routine. Build up gradually. It is better to do a little exercise regularly than over do it and give up! Don’t attempt competitive games like squash until you are quite fit, otherwise you could do more harm than good. If you have a medical condition it is wise to see your doctor before doing anything strenuous. With the money you are saving from not smoking you could go swimming, buy a keep fit video or even get an exercise bike.
If you want to find out more about quitting, where to find a stop smoking group or just need a friendly and supportive ear to listen, then call the smokers’ QUITLINE on 0800 00 22 00. Please feel free to call us as often as you like.