How to Help Take the Weight Off After Quitting Cigarettes

Quitting smoking is an admirable accomplishment. It means that you will reduce all of the negative side effects associated with the habit. Unfortunately, you may also encounter some temporary annoyances while adjusting to a life without cigarettes. One is the issue of weight gain. The University of South Carolina estimates that people who stop smoking gain an average of 4 to 10 pounds. Your experience with weight gain may be slightly different, but, whatever the amount of weight that you have put on, you will no doubt want to shed those unwanted pounds. With some simple changes, you can begin the process of dropping post-smoking pounds.

Instructions

• 1

  Incorporate activity into your day. Whether you are a sedentary individual or someone who is already physically active, one of the basic factors of weigh loss is an increase in movement to burn more calories. You don't have to run a daily marathon to see results in your body from exercise. You can use the stairs rather than elevators or escalators for an easy midday leg workout. Even one or two flights of stairs can get your heart pumping and burn a few extra calories. Intentionally park your vehicle far away from your destination and walk. You'll get another walk out of this move when you return to your car. When you are at work, use break periods or half of your lunch hour to go for a walk. Improve your health and thrill your dog by adding an extra mile or two to your normal walking route. With some creativity, you will be able to include exercise in your day almost effortlessly.

• 2

  Avoid replacing cigarettes with food items. Many former smokers struggle with having something new to do with their hands and mouth. This can lead to replacing cigarettes with snacking. If this is the case for you, utilize healthy snacks and replacement items which will not derail your weight-loss efforts. Try chewing on straws or toothpicks. For food replacements, use baby carrots, ice, gum, sugar-free mints or celery sticks to keep your hands busy without adding weight.

• 3

  Eat healthy snacks. Wash and slice up fresh fruit and vegetables and place them in easy to access plastic containers in your refrigerator. If it is easier to eat healthy, it is more likely that you will do so. Making these snacks as accessible and easy as chips and other fatty snacks increases your chances for weight-loss success.

• 4

  Reduce the calories in your favorite meals. Rather than making drastic cuts in your diet and making yourself painfully aware of what you cannot eat, focus on making your favorite meals lower in fat and calories. Use low-fat and reduced-calorie versions of sauces, dressings and toppings. Select lean cuts of the meats that you regularly use.

• 5

  Change your food-preparation methods. You don't have to eliminate all of your favorite food items, like meats and even homemade french fries, in order to lose weight. Just remember that grilling, broiling and baking are healthier than frying.