Worried about weight Gain?
Many smokers worry that they will put on weight when they stop
smoking.
However not everybody does.
Remember it is just a temporary side effect and is caused by a reduction
in your body’s rate of metabolism, you will return to your
normal weight within a few months.
Ex-smokers often replace their smoking with snacks like chocolates
and biscuits, which can increase the problem.
If you feel like a snack, choose a
healthy option:
- Fruit
- Natural yoghurt with fruit or “diet” yoghurt
- Popcorn
- Raw vegetables
Increasing your physical activity e.g. walking or cycling or going
to the gym will also help to reduce the likelihood of weight gain
as well as keeping you physically fit.
Exercise also makes us feel good, may help relieve stress.
Remember consult your Doctor before commencing exercise if you have
any concerns- medical or otherwise.
If you do gain more than a few pounds, you can work on losing
them after you have become comfortable as a non-smoker.
When you think about the positive benefits of quitting
cigarettes, the possibility of putting on a little extra weight
is not a good reason to continue smoking.
Some Questions Answered…
1. Will I gain weight?
Not necessarily. Not everybody who quits smoking gains weight
but for those who do, the average weight gain is between 2-3kgs.
This is a temporary side effect and you will readjust to your
normal weight within a few months. Don’t fall into the obvious
trap of substituting high calorie foods for cigarettes .
2. What can I eat?
Just eat your usual meals. Try filling up on high fibre foods
like wholemeal bread, brown rice, wholemeal biscuits, baked potato,
fruit and vegetables.
3. What if I am still hungry?
If you are hungry between meals try some extra fruit, oranges,
apples, pears, kiwi fruit, bananas, and low calorie foods such
as rice cakes, popcorn etc.
4. Should I eat breakfast?
It is important not to miss any meals especially breakfast as
this is often when people take their first cigarette. Eating breakfast
is a better start to the day.
5. How can I avoid that cigarette with my coffee?
BREAK THE ASSOCIATION!! Try to replace coffee or tea with other
drinks such as fruit juice, soup, low calorie drinks, mineral
water etc. You can try coffee/tea again once you no longer crave
a cigarette.
Find simple ways of reducing calorie
intake. Here are a few tips to help!
Diet Tips:
- Use sweetener instead of sugar
- Use semi-skimmed milk
- Drink ‘low cal’ drinks
- Grill, don’t fry. Cut fat off meat
- Change to low fat spreads
- Watch alcohol intake
- Drink lots of water
- Use cheese sparingly or try low fat varieties
- Increase physical activity
- Watch how easy it is to snack eat high calorie foods. Beware
of crisps, peanuts, health bars etc.
Remember that ‘giving up’ doesn’t have to mean
‘putting up’!
For Further Information Contact
the SMOKING QUITLINE
I850 201 203 |
Helplines
