Use the tips below to help you start thinking creatively about how to use food as a tool for good health rather than a replacement for smoking. If the amount of food you eat is more than your body needs, try downsizing your portion sizes, or how much you eat in one sitting. Consider using a lunch-sized plate rather than a dinner plate, and take a break to make sure you're still hungry before getting seconds. Be especially mindful of portions when eating out at restaurants, snacking from a large package like a giant bag of chips , or when eating in front of the TV.
It can be especially easy to overeat when you're distracted and have easy access to more than the serving you intend to eat. Know what you're eating and look beyond calorie counts. Aim for foods with healthy fats that are and high in satiating protein and fiber. And speaking of portion sizes, be sure to check the serving size on packaged food labels so you have accurate nutrition stats for the amount you eat.
If it's not there, you can't eat it. Stock the fridge and cupboards with healthy food choices so that when the urge to snack strikes, those foods are within easy reach. Don't allow a half-gallon of ice cream shelf space in your freezer. Instead, head out to the ice cream parlor when you're in the mood for a sundae.
Going out for a sweet treat rather than keeping it at home helps support healthy habits by encouraging moderation. If you have the urge to snack, drink a glass of water first. You may be surprised that thirst can be misread as hunger. Staying hydrated comes with its own health benefits, but drinking water can be especially helpful when trying to manage cravings while you quit smoking. Try eating five or six small meals throughout your day.
The urge to snack is intense early on in cessation, so snack-size meals may suit your needs perfectly. And the good news is, small meals every few hours could give your metabolism a boost and help keep blood sugar levels stable. Just watch your calories, and keep the total for the day within the appropriate range for your body.
Exercise can help you avoid weight gain. As little as a half-hour walk a day can be enough to help you keep your weight stable, as long as you're eating a healthy diet, too. Exercise can also help improve mood and manage stress, which are important benefits for everyone, but especially when quitting tobacco.
Boredom is a big trigger for smoking and for eating. Making an abrupt change in what you're doing can help distract yourself away from mindless snacking and cigarette cravings. In-person support groups and online forums can provide a great supportive community for people who are working to quit smoking. In addition to working with a healthcare provider, the additional support from people who understand the challenges you're facing first-hand can be a game-changer.
Early smoking cessation is an awkward, uncomfortable stage for most people. Add weight gain into the equation, and it can be easy to be tempted to start smoking again. Don't be tempted to return to smoking as a means to control your weight.
Focus on your addiction to nicotine first and any extra weight second. Once you're comfortable in your nonsmoking skin, you'll be better equipped to apply your time and energy toward losing weight successfully. And speaking of success, there is absolutely nothing better for a person's self-confidence and ability to tackle challenges effectively than succeeding at smoking cessation.
Health experts agree that quitting smoking is one of the most important things you can do for your health. Build up to at least minutes 2. Moderate-intensity activity means working hard enough to make you breathe more heavily than normal and feel slightly warmer than usual. Read more about how to get into exercise , or try Couch to 5K , which will get you running 5km in 9 weeks even if you're an absolute beginner.
Find out more about exercises for disabled people. Stop smoking medicines , such as nicotine replacement therapy NRT and the prescription tablets Zyban bupropion and Champix varenicline , can double your chances of quitting successfully. E-cigarettes have become a very popular stop smoking aid.
Although not completely risk-free, they're substantially safer than smoking and many people have found them helpful for quitting. Find out more about e-cigarettes. If you're concerned about weight gain but think stopping smoking and dieting at the same time will be too much, stop smoking first and deal with any weight gain afterwards. If you're really worried about putting on weight, ask the GP to refer you to a dietitian for a diet plan tailored to your individual needs.
This diet plan will guide you on how much to eat based on your current weight, age, gender and activity level, and stop you gaining more weight. Find a registered dietitian.
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Doing so could leave you stressed or unhappy, which could lead you to eat more or even relapse into smoking. Plus, experts agree that gaining a few extra pounds does not detract from the health benefits associated with quitting smoking. Addiction Solutions. Cigarettes mess with your senses You may not realise it but smoking can dull your taste buds. Some quitters adopt behaviours that promote weight gain You could confuse your nicotine cravings with food cravings, or instinctively replace the hand-to-mouth action of smoking with picking at food throughout the day, either of which could lead you to consume more calories than before.
So is piling on the pounds inevitable? How can it be avoided? Ella Barkans. Ex-smokers often say they miss having something to do with their mouths and hands. After quitting tobacco the need for oral gratification can be replaced too easily with food, so develop a positive substitute instead.
Chew on baby carrots or celery. Or keep your mouth busy while getting a dental boost by using dental picks. In the long run, even if you do gain a few pounds the many health benefits of quitting tobacco will outweigh them.
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