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Many people are concerned about gaining weight when they quit smoking. But with a healthful diet and regular exercise, this weight gain can be prevented. Also, adopting these healthful lifestyle factors will make you feel better and help you keep from smoking again.
All of us should strive for a healthful diet, whatever our specific goals are. But when you are quitting smoking, it is especially important. A healthful diet can help prevent weight gain and can help your body to recover from the damage that smoking can do. In addition, adapting your eating habits gives you something to focus on other than smoking. For example, when you have a craving to put something in your mouth or do something with your hands, reach for some carrot sticks or air-popped popcorn instead of a cigarette.
When you eat better, you will feel better. And this will help reinforce the good thing that you are doing for your body by quitting smoking and adopting other healthy lifestyle habits.
Regular exercise is a great way to keep those pounds from creeping on and to lose a few as well. The longer you are smoke-free, the easier it will be to breathe when you exercise. You'll want to start slow, but the key is to get into a routine of exercising regularly-start with 3-4 days per week, even if you only do 10-20 minutes of exercise each day. Gradually increase the time spent each day. Also, by exercising regularly, you'll be less likely to start smoking again.
If you don't have a regular physical activity routine see your doctor before starting to exercise.
Many people who are considering quitting are very concerned about gaining weight. If you are concerned about weight gain, keep these points in mind:
Tips to help you avoid weight gain
Beverages |
Calories |
Carbonated (per 8 oz. glass) |
|
Cola-type |
95 |
Fruit flavors (10-13% sugar) |
115 |
Ginger ale |
75 |
Fruit drinks (per ½ cup) |
|
Apricot nectar |
70 |
Cranberry juice |
80 |
Grape drink |
70 |
Lemonade (frozen) |
55 |
Fruit juices (per ½ cup) |
|
Apple juice(canned) |
60 |
Grape juice(bottled) 80 |
80 |
Grapefruit juice(canned) unsweetened |
50 |
Orange juice(canned) unsweetened |
55 |
Pineapple juice(canned) unsweetened |
70 |
Prune juice(canned) |
100 |
Vegetable juices (per ½ cup) |
|
Tomato juice |
25 |
Vegetable juice cocktail |
20 |
Coffee and tea |
|
Coffee(black) |
3-5 |
with 1 tsp. sugar |
18-20 |
with 1 tsp. cream |
13-15 |
Tea(plain) |
0-1 |
with 1 tsp. sugar |
15-16 |
Food |
Calories |
Candy, chips, and pretzels |
|
Hard candy(1 ounce) |
110 |
Jelly beans(1 ounce) |
105 |
Marshmallows(1 ounce) |
90 |
Gumdrops(1 ounce) |
100 |
Corn chips(1 cup) |
230 |
Potato chips(1 cup) |
115 |
Popcorn, air-popped, without butter (1 cup) |
25 |
Dutch pretzel(1 twisted) |
60 |
Pretzel sticks(5 regular) |
10 |
Cheese (per ounce) |
|
American(processed) |
105 |
Cottage(creamed) |
30 |
Cottage(low-fat, 2%) |
25 |
Swiss(natural) |
105 |
Crackers |
|
Butter(2-inch diameter) |
15 |
Graham(2-1/2 inches square, 2) |
55 |
Matzoh(6-inch diameter) |
80 |
Rye |
45 |
Saltine |
50 |
Fruit (raw) |
|
Apple (1 medium) |
80 |
Apricots(fresh, 3 medium) |
50 |
Apricots(dried, 5 halves) |
40 |
Banana(1 medium) |
105 |
Blackberries(1/2 cup) |
35 |
Blueberries(1/2 cup) |
40 |
Cantaloupe(1/4 melon) |
50 |
Cherries(10) |
50 |
Dates(dried, 3) |
70 |
Fig(dried, 1 medium) |
50 |
Grapefruit(1/2) |
40 |
Grapes(20) |
30 |
Orange(1 medium) |
60 |
Peach(1 medium) |
35 |
Pear(1 medium) |
100 |
Pineapple(1/2 cup) |
40 |
Prunes(dried, 3) |
60 |
Raisins(1/4 cup) |
110 |
Strawberries(1 cup) |
45 |
Watermelon(1 cup) |
50 |
Nuts (per 2 tablespoons) |
|
Brazil nuts |
115 |
Cashews |
100 |
Peanuts |
105 |
Pecans, halves |
95 |
Vegetables (raw) |
|
Carrots(1/2 cup grated) |
35 |
Celery(5-inch stalks, 3) |
10 |
Pickle(1) |
15-20 |
Sourced from:
Karen Schroeder Kassel, MS, RD, Med, 2009, "Diet and Exercise to Help You Quit Smoking."
National Cancer Institute, 1993, "Clearing the Air: How to Quit Smoking."
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