Weigh No More

Smoking Cessation Guide to Eating

Cigarette smoking is the No. 1 risk factor for lung cancer, but it also increases the risk of many other cancers throughout the body, as well as heart disease and diabetes. If the fear of weight gain is holding you back from quitting, fear no more. The following strategies will help control weight gain and potentially increase your success.

Address your metabolism

Nicotine is a stimulant that causes your heart rate to increase each time you light up. When you stop smoking, you no longer get this unhealthy stimulation, which can decrease the number of calories you need to maintain your weight. Counter this by adding in exercise. Just five minutes of walking, when you typically would be taking your cigarette break, could help you maintain your weight and succeed in cessation by simple distraction.

Find a healthy substitute

Many people find it is not just the nicotine but also the act of smoking that is addictive. Those people have a tendency to crave "mouth stimulation," often resulting in eating. Focus on low-calorie or calorie-free substitutions, such as chewing sugar-free gum, drinking unsweetened tea, or crunching on fresh veggies or fruit, instead of munching indiscriminately.

Add, don't subtract

While a crash diet might not be the best idea when quitting cigarettes, there is research to show that a combination of healthy eating along with smoking cessation can be successful, and maybe even improve your success rate for quitting. Focus on adding lower calorie, high-fiber foods such as fruits, vegetables, beans, legumes and whole grains. These fiber-rich foods will keep you fuller longer, limiting your desire to snack between meals. Another strategy that could shave significant calories from each meal is to fill half of your plate with vegetables or fruits. Not only will you decrease your risk of weight gain during smoking cessation, you will additionally benefit your well-being by making healthful food choices.

So take these tips and tackle smoking cessation today! After all, the only gain you will notice is the abundance of health benefits, not pounds.