Managing your Weight
Many tobacco users fear weight gain and
regard it as a major barrier to attempting to reduce or
quit their use. The fact is that many, but not all, ex-tobacco
users gain weight after they reduce or quit. The average
long-term weight gain for ex-smokers is five pounds.
Tips for Weight Management
-
- Your level of food intake, the
types of food you eat, and your level of activity
and exercise are all controllable factors in your
life that can help prevent weight gain.
- Prepare in advance to change your
tobacco habit. Tobacco relapses occur when people
try to make too many lifestyle changes at the
same time. Changing your tobacco habit can be a
huge lifestyle change, and users often report
that it takes all of their available energy to
simply deal with the change. Thus, other
lifestyle changes, like improving diet and
nutrition, or starting an exercise program,
should be instituted either before or well
after you change your tobacco habit.
- Take smaller portions. Use a
smaller plate.
- Avoid substituting eating to
satisfy the hand-to-mouth behaviors associated
with tobacco use-particularly smoking. Find
something else to do with your hands rather than
eating.
- Start or maintain an exercise
program. The best way to use exercise to control
weight gain is to begin a regular exercise
program several months before you begin to change
your tobacco habit.
- Eat three nutritious and well-balanced
meals each day. This will help to reduce cravings
for sweets and snacking.
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