Tips of quit smoking without the weight gain

Are you afraid to quit the practice of smoking, only because you may end up gaining weight? Many men and women around the world claim that they do not even try to give up cigarettes, because they believe that they may put on a considerable amount of weight after doing so. Unfortunately, there is some truth to the belief that kicking the smoking habit and weight gain go hand in hand.

Studies indicate that 4 out of 5 smokers gain around 10 pounds or so, soon after they quit smoking. This is because smoking suppresses hunger, increases metabolism, burns calories and dulls the taste buds, all of which help you lose weight. When you quit the habit, it is only natural for your appetite to increase and for your body to pack on the extra pounds.

Of course, this does not mean that you should continue the practice, just because you want to maintain your waistline. Most people who gain weight after quitting cigarettes do get back to their normal weight range, by following the right steps and leading a healthy lifestyle. Fortunately, there are certain ways in which you can quit smoking without gaining weight. However, make sure that you are well-prepared to fight off not just nicotine cravings, but also an appetite increase as well as food cravings. There are several tips that can help you in your endeavor to quit smoking without gaining weight, some of which include:

Plan ahead and set a date by which you need to quit smoking completely. This gives you and your body time to get prepared, physically and mentally, for the lack of nicotine. Use the time in between to start an exercise routine, which includes walking, swimming, and so on. In case you already work out, you may want to start increasing the time you spend exercising by around 20 to 30 minutes. Alternately, you could also look for other ways to increase your physical activity, like taking the stairs instead of the lift, walking to work, and so on.

Switch over to healthier, low fat food, like fresh fruits, vegetables, whole grains, cereals, seeds, lean meat, and so on. Start carrying lunch from home, in case you work, so that you will not need to go to the closest fast food joint during lunchtime. If you have no other option, but to go to a restaurant, choose to eat a light salad, a sandwich made with whole wheat bread or some clear soup. Stay away from buffets or junk food as far as possible.

Make a note of those situations that increase the need for a smoke, like meetings or traveling, so that you will be prepared to deal with them. These urges are definitely stronger for the first few days, but get better with the passage of time. Also keep a pack of chewing gum handy and pop one into your mouth, every time you feel stressed or think you are going to need a cigarette.

Several people, especially those who have the habit of smoking after a meal, start substituting the cigarette, with a bar of chocolate, which is very high in calories and can lead to considerable weight gain. Instead of eating an entire bar of chocolate, you could pop a small dark chocolate mint into your mouth after you finish eating. This will change the taste of your mouth, satisfy sweet cravings and reduce the urge to reach out for a cigarette. Sugarless mint flavored gum has also been known to have a similar effect.

Increase your intake of water and make sure that you drink more than 8 glasses each day. This will keep your body well-hydrated and will help you feel full for a while. In order to restrict the amount of food you eat, make it a point to drink a glass of cold water around 20 minutes before you eat. This contracts your stomach and causes you to eat a bit less than what you normally would. Many people switch to soda, to fight cigarette cravings, which can actually contribute towards weight gain. Stay away from caffeinated beverages like tea, coffee, hot chocolate and aerated drinks, because they stimulate the appetite and cause you to eat more than what you normally would. Moreover, some of these drinks can be quite high in sugar and calories too. Alcohol should also be strictly avoided when you are trying to quit smoking.

It is important that you stick to your decision to quit smoking, even if you see the needle on the weighing scale inch upward. Many people give up and take to cigarette smoking again, just because they don’t want to gain weight. However, remember that kicking the habit makes for a healthier lifestyle and practices such as working out as well as eating right further enhance the lifestyle that you are currently leading.

Even if you do gain weight, don’t allow it to distract you from your main aim, which is to quit smoking. Once you no longer feel the urge to smoke, you can channel all you energy and concentration on weight loss.