In the basis of clinical studies, not everyone increases its body weight when they tend to stop smoking; however, the average weight gain is about 10 pounds. The gain in weight could be manifested when someone has smoked for 10 to 20 years or smokes a pack or more a day. Water maintenance may cause an unreliable weight gain of up to 5 pounds in a week after stopping the bad habit, but mind you, this is not a real weight gain. Your body will go back to normal in due time.
Even if you increase your weight when you stop smoking, the health risks of smoking are greater, you would have to increase your weight over 150 pounds to make your health risks as high as when you are smoking. You can see the difference when you stop smoking.
Some of the most important factors of preventing increase in weight when you stop smoking are;
- Physical Activity
- In order to prevent the increase in your body weight at this point in time, you need to change your lifestyle and become more physically active. When you engage in some physical activities while on the verge of quitting smoking, may remind you how much smoking slows you down, manifesting poor performance in those activities. You will have a little trouble in breathing or coughing during exercise may then be experienced.
- Engaging in physical activities will not only help you to control your body weight, but will also supply you more energy. It will also enhance your health and naturally will take you mind off smoking. It will also help relieve the stress and mood swings that can manifest as a result of withdrawal from the addictive substance.
- What you can do at first is to try to perform at least 30 minutes of physical activities on frequent days even if it is in shorter increments. You might think that physical activity comprises only of planned exercise, it may also include taking the stairs, gardening, playing with children, etc.
2. Healthy Eating Habits
- Included in the change of lifestyle is your healthy eating habit. It can gradually help prevent increase in weight and also you will feel better as you stop your smoking habit. However, changing your way of eating too quickly may increase the stress and tantrums you feel as you try to quit smoking. Eating variety of foods everyday is a proper way of starting, and eating regularly so you never get too hungry.
- One good tip is to not try to prevent smoking during a stressful period. This can intensify the said stress that you are experiencing that can lead to eating extra snacks, especially over the holidays when more food is on the table.
- Management of cravings
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- The moment you quit smoking, it is very crucial to learn on how to reduce your cravings for both cigarettes and food. Based on clinical studies, a craving only lasts for 5 minutes. And if you can fin a way to distract yourself in a matter of five minutes, the craving will naturally pass.
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- Find alternative worthwhile activities that can be a replacement for smoking. Be sure that you are also using your mouth and hands on those activities. You can replace snacks by eating fruits or chewing gum to satisfy any sweet cravings. Keep your hands busy with drawing, sketching, doodling or whatever you want just to distract your craving.
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- Try to drink less amount of caffeine; the wrong connotation is that several people think it will make you feel better; caffeine can worsen the jumpy nervous feeling that may be in coherence with nicotine withdrawal.
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- Always remember the acronym H.A.L.T – never let yourself get to Hungry, Angry, Lonely or Tired.
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- Decrease your tension by meditating, doing a YOGA exercise, taking a walk or taking deep breath. Find some alternative that will replace smoking as a way of relaxation which can be transformed in to a hobby.
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- Seek for encouragement and support; talk to your best friend when you get the craving to smoke; talk about something worthwhile other than the topic of smoking.
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- Create a list on when and where you are most tempted to smoke, and try to list healthy activities you can substitute when you have the urge to smoke. Try not to dwell on things that is related to smoking; activities that can provoke you from smoking such as drinking or socializing in a bar. Do not eat when you are not hungry.
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- If you are besiege or uneasy about trying to stop the habit of smoking, try to talk with your doctor about nicotine replacement with the use of nicotine gums and patches. This process can prevent a relapse. To add to that, nicotine gum can also help in reducing the weight gain.
- Positive attitude
- When your mind is on the verge on quitting the bad habit of smoking and healing your body, your exercise and eating goals will become easier. When you stop the bad habit, you can breathe and get around faster. You will realize that nutritious foods such as fruits and vegetables tastes way better when you are not smoking.
- Maintain a positive outlook in life and try not to panic about a minimal weight gain; if and when your body weight increases, your healthy habits will be the key on regaining back your normal weight. If you need more guidance with regards to this issue, consult your doctor or general dietician.
- Always think big, be confident that you are making a healthy and beneficial choice.
Originally posted 2009-03-29 14:39:31. Republished by Old Post Promoter
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{ 1 comment… read it below or add one }
I can tell that this is not the first time at all that you mention the topic. Why have you chosen it again?