Quitting smoking doesn"t have to be a weighty matter

With Lent upon us many smokers may be trying to kick their smoking habit for good. A small amount of weight gain can occur when smokers quit as the craving for a cigarette often results in extra snacking. Even if people do gain a few pounds chances are they will lose them again soon after and the health risk of a little weight gain is nothing compared to just how damaging smoking is to overall health. Smoking causes chest problems, lung cancer and vascular disease, to name but a few. The average person puts on around six to eight pounds when they quit smoking. Some people may put on more - even up to 30 pounds. But you would have to gain almost 100 pounds or six stone to put the same pressure on your heart that smoking causes. Another important fact is that most people return to their normal (pre-smoking) weight after just one year. One reason for a little weight gain after stopping smoking is that nicotine boosts metabolic rate. But that"s not the main reason. For seven out of ten people who put on weight after quitting, the reason is simply that they eat more calories. Feelings of hunger are common; but these will go away after a few weeks. Eating lots of snacks full of sugar and fat will account for lots of extra calories. Eating as little as 100 calories extra every day means you gain one pound of fat weight in a month. That"s almost a stone in a year. Here are a few ideas on how to minimise your weight gain if you are quitting: - Eat two pieces of fruit instead of a bar of chocolate - As a snack eat plain yoghurt instead of custard style - Switch to sugar free gum instead of regular - Switch from full fat to low fat or lite milk - Instead of mayonnaise on a sandwich add tomato slices, lettuces leaves and pepper strips - Chose tuna tinned in brine or fresh water instead of oil packed - If you like ice-cream limit it to one scoop instead of two - Switch all your salad dressings to low fat - Make your own smoothies with loads of fruit and low fat milk instead of milkshakes - If you eat a lot of potatoes - eat one less scoop at dinner - If you"re out to dinner nibble on a bread-stick instead of garlic bread - Reduce your portions of meat - at dinner cut back from 4 1/2 ounces to 3 (cooked weight) Another way to cut down on 100 calories is to take more exercise. Here are a few ways to burn it off (based on a 11.5 stone adult): - Cycling at 10mph for 15 minutes - Golfing for 10 minutes - Ironing for 40 minutes - Washing the floor for 15 minutes - Slow walking for 20 minutes - Moderate pace walking for 15 minutes Here are the five things you can do to stop weight gain while you focus on giving up cigarettes: 1. Have very regular meals and snacks if you need them. 2. Start some regular exercise - make it fun and something you enjoy. 3. Keep a food diary for a few days before and after you give up. This helps to identify when you are over eating. 4. Always have loads of healthy foods such as fruit around if you feel the urge to snack. 5. Use low calories desserts such as yoghurts, fruit, plain biscuits to fight that "unfinished feeling" you may get after a meal For more information on quitting smoking call the National Smokers Quitline @ 1850 201 203. From the Community Nutrition and Dietetic Department/ Midlands, HSE Dublin-Mid Leinster, phone 044 9353220 or email community.dietitians@hse.ie