About gaining weight
Many people who're considering quitting are very
concerned about gaining weight. If you're concerned
about gaining weight, keep these points in mind:
-
Quitting doesn't mean you'll automatically gain weight.
When people gain, most of the time it's because they eat
more once they've quit.
-
The benefits of giving up cigarettes far outweigh the
drawbacks of adding a few extra pounds. You'd have to
gain a very large amount of weight to offset the many
substantial health benefits that a normal smoker gains
by quitting. Watch what you eat, and if you're concerned
about gaining weight, consider the following tips:
Tips to help you avoid weight gain...
- Make sure you
have a well-balanced diet, with the proper amounts of
protein, carbohydrates, and fat.
- Don't set a target date for a holiday, when the
temptation of high-calorie food and drinks may be too
hard to resist.
- Drink a glass of water before your meals.
- Weigh yourself weekly.
- Chew sugarless gum when you want sweet foods.
- Plan menus carefully, and count calories. Don't try to
lose weight - just try to maintain your prequitting
weight.
- Have low-calorie foods on hand for nibbling. Use the
Snack Calorie Chart to choose foods that are both
nutritious and low in calories. Some good choices are
fresh fruits and vegetables, fruit and vegetable juices,
low-fat cottage cheese, and air-popped popcorn without
butter.
- Take time for daily exercise, or join an organized
exercise group.
SNACK CALORIE CHART
SNACKS - CALORIES*
BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95
Fruit flavors (10-13% sugar) 115 Ginger ale 75
Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry
juice 80 Grape drink 70 Lemonade (frozen) 55
Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape
juice, bottled 80 Grapefruit juice, canned, unsweetened
50 Orange juice, canned, unsweetened 55 Pineapple juice,
canned, unsweetened 70 Prune juice, canned 100
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