Our Services
Explore health content from A to Z.
I need information about...
Although people generally gain weight when they stop smoking, you can reduce your chances of adding extra pounds by taking steps to prevent it. Being aware of situations in which you could be tempted to overeat and devising strategies to cope with those instances is your best bet.
The following suggestions can help you maintain your weight after you stop smoking.
Taking a walk, riding a bicycle, dancing or doing any other aerobic activity you enjoy is an important component of a weight-control program. Try to exercise at least 30 to 60 minutes on most days of the week.
Decrease your fat intake by substituting lower-fat foods for high-fat ones. Drink skim milk instead of whole milk; use mustard instead of mayonnaise; have a baked potato instead of french fries.
Low-calorie alternatives to water include diet soft drinks, coffee, tea, skim or 1 percent milk and fresh fruit (fruit is high in water content). It's easy to mistake hunger for thirst, so drink water when you're tempted to eat between meals. Many smokers associate smoking with caffeine, so if you are one of them, avoid caffeinated beverages.
These include air-popped popcorn, whole-grain crackers and cereals, carrot sticks, celery sticks, raisins, apples and grapes. These foods will fill you up without adding a significant amount of calories or fat.
When you eat a meal, do it slowly to help keep you from overeating. Try cutting your food into very small pieces or putting your fork down after each bite.
Keep low-calorie substitutes for cigarettes in your desk, pocket or purse. Keep carrot or bread sticks, or low-fat, low-salt pretzels on hand. Those are better for your diet than a high-fat candy bar, a doughnut or a bag of chips.
Or, suck on sugarless mints or low-calorie hard candies when an oral craving hits. Suck on one piece of candy at a time and let it melt slowly.
Brush your teeth or suck on a breath mint as soon as you're done eating your main course. Doing so will make you less likely to have dessert.
Do something else when a craving for food hits. Try calling a friend, taking a walk, reading a book or working on a project.
Find things to do with your hands that aren't food-related. Consider taking up a hobby, such as woodworking, gardening or doing crossword puzzles. You can also squeeze a hand grip or a small rubber ball, play with a pen or handle some other small object, such as a pebble, key chain or coin.
Copyright © 2013 Baylor Health Care System All Rights Reserved. | 3500 Gaston Avenue, Dallas, TX 75246-2017 | 1.800.4BAYLOR
Privacy and Patient Rights | Terms of Use | Site Map | Contact Us