When you quit smoking, your appetite and metabolism return to normal and your body’s ability to smell and taste food improves so food seems more attractive.
A RECENT study found a mean increase of 4-5kg in body weight after 12 months of cigarette abstinence, with most of the weight gain occurring within three months of quitting.
However, it is possible to stop smoking without the risk of putting on weight. Here’s how:
Set a ‘quit’ date. If you smoke at work, try quitting over the weekend. If you smoke mostly when relaxing or socialising, quit on a weekday. Identify coping strategies that work for you and are in no way related to smoking: playing a sport, gardening, going to a movie or even spending time with a friend that hates smoking.
Stock up on oral substitutes such as sugar-free gum, sugar-free mints or carrot sticks. As you get closer to your ‘quit’ date, start to avoid people and places that tempt you to use tobacco. Tell your family and friends that you are quitting so they can support you.
Manage your stress wisely. Make certain you get enough sleep, exercise regularly and eat your daily quota of fruit and veggies that are packed with stress-busting anti-oxidants. Meditation and stress-reducing exercises such as yoga are also good options.
You may experience dizziness, headaches and coughing once you have stopped. This is completely normal and should improve after two weeks. Smokers often have a quick smoke to ease these side-effects.
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Have healthy snacks on hand for when you feel the need to light up – munching on a carrot or a few cucumber slices is a much healthier alternative.
Make sure you stay hydrated. Every time you feel like having a cigarette have a glass of cold water.
Take up a sport. Now is the perfect time to exercise your lungs.
If you are really struggling with cravings, speak to your doctor about medicated patches or oral medication that may assist you.
Keep your toothbrush handy and give your pearly whites a good cleaning every time you crave nicotine.
Keep your hands busy. If you miss the feeling of having a cigarette in your hand, hold something else – a pencil, a paper clip, a coin or a stress ball.
Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent the urge to smoke.
For many drinking alcohol and smoking go hand-in-hand, so if you can’t resist the urge to reach for a box of cigarettes when having a glass of wine then avoid alcohol for the first few weeks.
