Smoke Screen

Want to quit smoking without gaining weight? Here8217;s how.

According to the 1990 Surgeon General8217;s Report, The Health Benefits of Smoking Cessation, smoking leads to an increased risk of coronary heart disease and repeat heart attacks caused by formation of clots and atherosclerosis, or plaque, on the walls of arteries. If one stops smoking, the risk of death from heart disease is reduced by at least 50 per cent.

However, most people tend to gain weight, usually 2-3 kg, after they give up smoking. A gain of 3-4 kg would be equivalent to health risk due to continued smoking. The primary reason for weight gain is the urge to replace smoking by snacking or eating high-calorie foods, but most people tend to lose the extra weight within two to five years.

A number of factors contribute to weight gain after you quit smoking, including increased sense of smell and taste, decreased metabolic rate, and increased hunger. Here are some tips that will help you quit smoking without gaining excess weight: 8212;Chew on sugar-free gums or mouth fresheners like cardamom elaichi, aniseed saunf or mishri crystallised sugar to satisfy the urge to put something in your mouth.
8212;If you smoke after meals, leave the table and go to another room to break the association between eating and smoking. Substitute smoking with tea and coffee, or go for a walk.
8212;Exercise regularly to help decrease nicotine craving, reduce stress levels, boost your metabolism and burn calories.
8212;To satisfy your newly awakened taste buds, choose high-fibre, low-calorie foods when snacking. Raw vegetables, roasted whole grains, salads, soups, fresh fruits are good choices.
8212;Instead of snacking, increase the fluid and water intake. Choose low-calorie or non-caloric drinks like fresh lime, herbal tea, sugar-free vegetable juices, buttermilk and coconut water.
8212;If under stress, learn relaxation techniques such as deep breathing, yoga, visualisation and meditation. This will also strengthen your will power.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;