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Weight
Gain
Many
smokers do gain some weight when they quit. Even without special
attempts at diet and exercise, however, the gain is usually less than 10
pounds. Women tend to gain slightly more weight than men. There is some
evidence that smokers will gain weight after they quit even if they do
not eat more.
For
some, a concern about weight gain can lead to a decision not to quit.
But the weight gain that follows quitting smoking is usually very small.
It is much more dangerous to continue smoking than it is to gain a small
amount of weight.
You are
more likely to be quit smoking successfully if you deal with the smoking
first, and then later take steps to reduce your weight. While you are
quitting, try to focus on ways to help you stay healthy, rather than on
your weight. Stressing about your weight may make it harder to quit. Eat
plenty of fruits and vegetables and limit the fat. Be sure to drink
plenty of water, and get enough sleep and regular physical activity.
Walking
is a great way to be physically active and increase your chances of
staying quit. Walking can help you by:
§
reducing stress
§
burning calories and toning muscles
§
giving you something to do instead of thinking about smoking
No
special equipment or clothing is needed for walking, other than a pair
of comfortable shoes. And you can do it pretty much anytime or anywhere.
Try the following:
§
walk around a shopping mall
§
get off the bus one stop before you usually do
§
find a buddy to walk with during lunch time at work
§
take the stairs instead of the elevator
§
walk with a friend, family member, or neighbor after dinner
§
push your baby in a stroller
Set a
goal of 30 minutes of physical activity 5 or more times a week. If you
don’t already exercise regularly, please check with your doctor before
starting an exercise program.
Modified and taken from
Guide to Quitting Smoking. |