Nutrition Weight Loss Stop Smoking Without Gaining Weight
My name is Christine Marquette and I’m a RegisteredDietitian with the Austin Regional , and I’m going to talk to you about how tostop smoking without weight gain. Smoking actually can cause an increase in caloriesburned. If you’re smoking an entire pack a day, that means you’re burning an extra twohundred and fifty calories. Now that’s not to say that you want to continue smoking tomake sure that you maintain your weight. Most commonly when people quit smoking, they dohave an increase of about two hundred and fifty calories on a daily basis, but thatusually is a temporary, temporary situation. Within a few weeks normally, the metabolismwill return back to normal. So at the most,
a person may gain on average of between fiveand seven pounds when they just quite smoking because of the fact that their metabolismis still readjusting. So that’s something that you want to keep in the back of yourmind. Realize that it’s not going to be a significant weight gain. The other thing tokeep in mind is you want to have a plan. If you’re going to quite smoking, it’s a goodidea to start planning a healthier diet. That in itself will help you prevent, will helpprevent you from gaining any excess weight. So you want to make sure you have a lot ofhealthy foods available to you. Things like lots of fruits, lots of different vegetables,whole grain products, lean sources of protein.
If you have all those foods available to youand you quite smoking, if you have the urge to snack, then you know you’re going to besnacking on something healthy. You’re not going to be choosing a high calorie, highbad fat type of item that’s going to make you gain even more weight. The other thingthat you want to plan for is physical activity. You want to make sure that you have somethingthat’s available that’s easy for you to do that’s going to help you start burning morecalories. So that physical activity can be the way that you’re burning more caloriesrather than that smoking that you previously did. So the best thing to do to avoid weightgain when stopping smoking is to come up with
a plan of physical activity and making surethat you have healthy foods available to you.