Foods For Weight Maintenance
From what we hear, one big reason some people are reluctant to give up smoking is because they dread the extra pounds that tend to creep on after they've quit.
It's not their imagination: Smoking boosts the metabolism, curbs appetite and relieves stress. When you quit smoking, the metabolism slows, so even if you eat the same amount, you'll tend to gain weight. But your appetite has grown, so you consume more. And eating also can become the substitute means for dealing with stress.
Nearly 80 percent of people who quit smoking gain weight, according to the American Cancer Society. But 56 percent of continuing smokers also gain weight. In other words, as we age, we tend to food gain weight regardless - we can't blame it all on quitting smoking.
Plus, the average weight gain after giving up smoking is just five pounds; only 3.5 percent gain more than 20. Although such post-smoking weight gain can be hard, it's not inevitable. For folks thinking of giving up cigarettes, perhaps starting with Thursday's 20th Great American Smoke out, here are some strategies that might help with both the quitting and the weight control: * Try to understand when and why you smoke, to come up with appropriate substitutes. Be clear why you want to quit - people with specific, personal reasons often are more successful. * Exercise. Oddly enough, physical activity has some of the same effects as smoking - raising your metabolism and countering stress. In addition to aerobic activity (such as walking or bicycling), include strength training, which pumps up the metabolism by building muscle. * If you smoke more than a pack a day, consider using nicotine gum, patches or nasal spray. All are available without prescription. * Counter the effects of tobacco - the production of cancer-causing free radicals - by eating plenty of foods rich in antioxidants, including least five servings of fruits and vegetables each day. * Cut the fat in your diet to 20 to 30 percent of your total calories. * Drink at least eight 8-ounce glasses of water each day. * Seek help. The American Cancer Society offers free literature on quitting. The American Lung Association of Washington will send a free Quit Kit and other information. One of the most useful-looking guides I've seen is a book called, succinctly enough, "How to Quit Smoking Without Gaining Weight" Martin Katahn, author of "The T-Factor Diet," outlines a two-stage, 14-day program to quit smoking. In the first seven days, diet and activity modifications kick-start metabolic changes and help prevent weight gain. Charts help monitor fat-gram and carbohydrate intake. For exercise, Katahn estimates that someone who has smoked a pack of cigarettes a day needs to burn 200 to 300 more calories each day to keep from gaining weight, and he lists calories burned for various activities.
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