Diet Tips – DIET FOR SMOKERS AND EX-SMOKERS part 3

(three) CAN YOU Stop WEIGHT GAIN AFTER YOU QUIT?
Yes, in the event you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. Nevertheless, in my experience, some weight gain seems to be inevitable.

Best Diet Tips
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Present evidence suggests that the average weight gain for both men and ladies who quit smoking is about 6-8 pounds. The much more you smoke, the higher the risk of weight gain whenever you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight improve is perfectly regular, and need only be a short term event.
SO WHAT Ought to I EAT?
There’s no single diet which will stop weight gain once you quit smoking. Your greatest choice would be to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it’s essential to steer clear of coffee and caffeine-rich soft drinks which might improve this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on automobile journeys instead of sweets or candy.
Third, eat small and frequently. Steer clear of the temptation to linger over your meals. Get into the habit of eating smaller meals at much more regular intervals. Aim to eat some thing, no matter how little, each 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn much more about nutrition and choose nutrient-dense foods whenever possible. (See above for info about antioxidants, and healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO Stop WEIGHT GAIN?
Make physical exercise a top priority in your every day schedule. Ideally join a gym or fitness center and get into shape. Study evidence demonstrates a clear link between exercise and weight control after you quit smoking. Select both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Also, make certain you get sufficient sleep. Research evidence shows that lack of sleep might lead to weight gain, also as an increased craving for cigarettes and food.
TAKE Normal CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete with out normal physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For greatest effects on lung capacity and cardiovascular function, select aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.
(three) CAN YOU Stop WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight instantly after they quit. Current evidence suggests that the average weight gain for both men and ladies who quit smoking is about 6-8 pounds. The much more you smoke, the higher the risk of weight gain when you quit. This weight gain is because of the decrease in metabolic rate and an improve in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
SO WHAT Ought to I EAT?
There’s no single diet which will prevent weight gain once you quit smoking. Your greatest choice would be to focus on healthy eating combined with normal vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it’s essential to steer clear of coffee and caffeine-rich soft drinks which might increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can assist to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on automobile journeys instead of sweets or candy.
Third, eat small and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more normal intervals. Aim to eat some thing, no matter how small, each 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take actions to learn much more about nutrition and select nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)

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