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AS the smoking ban hits the UK this weekend, there is no
better time to ditch those cancer sticks for good.
But if like many quitters you're worried about piling on the
lbs, don't panic, The Prothinspo team have all the answers.
Follow the advice of our experts and make your body an
smoke-free, flab-free zone.
"Of all the concerns of would be ex-smokers, the risk of
gaining weight seems to top the list."
"The combined effect of feeling hungrier, burning fewer
calories and the desire to eat simply ‘to do something with
your hands’ make a potent weight-gaining combination.
"Lots of smokers skip breakfast which leads to a lowered
blood sugar level and the risk of overeating later in the day.
"Instead, make a conscious effort to eat small but regular
snacks of slow-release carbohydrate throughout the morning.
"Foods like a small slice of multigrain bread when you get up
or a bowl of wholegrain cereal are a good place to start. It will
feel really hard for breakfast skippers to get something down,
but it is worth the effort.
"Every few hours in the first few days of quitting, have to
hand some low calorie snacks.... Like carrots and celery.
These are digested by the body slowly and help maintain
blood sugar throughout the morning.
"A few dried apricots, an apple, a pear, a low fat yogurt or a
few oatcakes are ideal for keeping blood sugar levels steady,
which helps to steady the nerves too.
"Turkey, chicken, pork, pinto and red kidney beans, peanuts,
mackerel and sardines are also good on your post-ciggie
eating plan. All are rich in ‘tryptophan’s, a type of protein
crucial for the manufacture of the mood brightening
serotonin.
"In the early days of giving up, you may experience post-
lunch dips in energy. Eating protein at each meal, especially
at lunch will help to keep you alert. Good choices include lean
meat, fish, eggs and pulse vegetables, like soy beans.
"Around a quarter of all quitters find it hard to sleep when
they give up cigarettes because their bodily rhythms adapt to
smoke-free status and deal with nocturnal cravings.
"Sipping hot drinks like milk can help release calming brain
chemicals. Camomile tea contains gentle sedatives that are
believed to encourage a good night’s sleep."
TOP TIPS FOR KICKING THE HABIT
• Take each day at a time, and congratulate yourself for every
day you have kept the ciggies at bay.
• Do something else with your hands instead of lighting up -
try knitting or painting your nails.
• Avoid situations that you associate with smoking. It may be
a break at work, or sitting in your garden with a cup of coffee.
• Get a Piggy Bank, just for the money you save by not
smoking. Deposit money regularly and save for a treat. It will
be some treat: if you now smoke 20 a day, at the end of a
year you could have over £1,800, not counting interest.
• Keep a full ashtray somewhere, inside a plastic bag. When
you really feel the urge to smoke, get close to the ashtray
and sniff in the stink a couple of times. That should be
enough to put you off!
better time to ditch those cancer sticks for good.
But if like many quitters you're worried about piling on the
lbs, don't panic, The Prothinspo team have all the answers.
Follow the advice of our experts and make your body an
smoke-free, flab-free zone.
"Of all the concerns of would be ex-smokers, the risk of
gaining weight seems to top the list."
"The combined effect of feeling hungrier, burning fewer
calories and the desire to eat simply ‘to do something with
your hands’ make a potent weight-gaining combination.
"Lots of smokers skip breakfast which leads to a lowered
blood sugar level and the risk of overeating later in the day.
"Instead, make a conscious effort to eat small but regular
snacks of slow-release carbohydrate throughout the morning.
"Foods like a small slice of multigrain bread when you get up
or a bowl of wholegrain cereal are a good place to start. It will
feel really hard for breakfast skippers to get something down,
but it is worth the effort.
"Every few hours in the first few days of quitting, have to
hand some low calorie snacks.... Like carrots and celery.
These are digested by the body slowly and help maintain
blood sugar throughout the morning.
"A few dried apricots, an apple, a pear, a low fat yogurt or a
few oatcakes are ideal for keeping blood sugar levels steady,
which helps to steady the nerves too.
"Turkey, chicken, pork, pinto and red kidney beans, peanuts,
mackerel and sardines are also good on your post-ciggie
eating plan. All are rich in ‘tryptophan’s, a type of protein
crucial for the manufacture of the mood brightening
serotonin.
"In the early days of giving up, you may experience post-
lunch dips in energy. Eating protein at each meal, especially
at lunch will help to keep you alert. Good choices include lean
meat, fish, eggs and pulse vegetables, like soy beans.
"Around a quarter of all quitters find it hard to sleep when
they give up cigarettes because their bodily rhythms adapt to
smoke-free status and deal with nocturnal cravings.
"Sipping hot drinks like milk can help release calming brain
chemicals. Camomile tea contains gentle sedatives that are
believed to encourage a good night’s sleep."
TOP TIPS FOR KICKING THE HABIT
• Take each day at a time, and congratulate yourself for every
day you have kept the ciggies at bay.
• Do something else with your hands instead of lighting up -
try knitting or painting your nails.
• Avoid situations that you associate with smoking. It may be
a break at work, or sitting in your garden with a cup of coffee.
• Get a Piggy Bank, just for the money you save by not
smoking. Deposit money regularly and save for a treat. It will
be some treat: if you now smoke 20 a day, at the end of a
year you could have over £1,800, not counting interest.
• Keep a full ashtray somewhere, inside a plastic bag. When
you really feel the urge to smoke, get close to the ashtray
and sniff in the stink a couple of times. That should be
enough to put you off!
