How To Quit Smoking Without Weight Gain

So why do most smokers seem to put on weight when they quit smoking? Partly because it has to do with the need for a replacement for the act of smoking. Smokers have a learned "hand-to-mouth association" and eating is an example of this type of activity. Also food seems to taste better without cigarette tar clogging your delicate taste buds on your tongue. It's not uncommon for ex-smokers to note that food tastes much different than it did when they smoked on a regular basis.

And then there is the fact that food is a signal of comfort for many of us, psychologically speaking. A lot of people, whether smokers or not, use food to soothe and pacify. For those of us who are dealing with the discomforts of nicotine withdrawal, it's natural to turn to food to ease raw nerves and emotions. Smoking placates a person, and eating does the same thing when smoking has stopped.

While we cannot stop eating like we have stopped smoking, we can make choices that will help us avoid weight gain and even enhance how we feel physically. A diet rich in nutrients helps us be at our physical and emotional best, which, in turn makes it easier to maintain the strong will and determination that is necessary to successfully recover from nicotine addiction.

Here are some great tips to help with the process:

"Pay attention to portions. Downsize your serving sizes. Use a lunch-size plate rather than a dinner plate, and stop after one plate full.

"Read labels as a habit. Aim for foods low in fat and high in protein and fiber. And speaking of portion sizes, be sure to check packaged food labels for portion sizes as well.

"Keep temptation out of the house. If it's not there, you can't eat it. Stock the fridge and cupboards with healthy food choices so that when the urge to snack strikes, the right foods are within easy reach.

"Indulge your sweet tooth at a restaurant. Don't allow a half-gallon of ice cream shelf space in your freezer. Instead, head out to the ice cream parlor when you're in the mood for a sundae. Doing this safeguards against going back for another scoop, or worse, another bowl later on.

"Drink plenty of water. If you have the urge to snack, drink a glass of water first. It will help fill you up. So you will eat less, and also beat cravings to smoke.

"Eat more often. Try eating 5 or 6 small meals throughout your day. The urge to snack is intense early on in cessation, so snack-size meals may suit your needs perfectly. And the good news is, small meals every few hours could give your metabolism a boost. Just watch your calories and keep the total for the day within the correct range for your body.

"Go for a walk.
Exercise will help you avoid weight gain. As little a half hour walk a day can be enough to help you keep your weight stable, as long as you're eating well too. And exercise improves mood too, a nice fringe benefit.