How to give up - and stay thin

by ANDREA PERRY, femail.co.uk

Panicked by the thought of piling on the pounds if you stop smoking? A bit of careful thought and planning will help you to stay in shape while you quit.

The good news is, not everyone gets fatter.

The average increase after a year is quite small and the benefits to your health are enormous.

Evidence suggests that it is better to tackle smoking as your first priority and then the issue of weight gain if you need to.

Here are some practical tips on how to avoid putting on weight while kicking the evil weed.

Snacking and nibbling

You may find you want to eat all the time when you first give up smoking. Don't panic. This urge will settle down after a few weeks.

Some people find that in the long run, it is best to eat nothing in place of smoking, so that eating between meals doesn't become a habit. Other people find that snacking helps. You will have to decide which is easiest for you.

Snacking or nibbling isn't necessarily a bad thing if you don't end up eating more calories as a result. Some people prefer to eat snacks between meals and less at mealtimes.

Ideas for snacks

•Two portions of any fruit.

•Natural yoghurt with fresh fruit, or low fat yoghurt.

•A cereal bar.

•Wholemeal bread, toast or crispbread sandwich.

•Bowl of wholegrain cereal with semi-skimmed milk.

•Low calorie sandwich fillings. Cottage cheese and pineapple, banana, marmite and lettuce, a slice of lean meat or grated low fat cheese and tomato.

Ideas for nibbles

If you continue to eat normally at meals and nibble all day, then you will be in trouble. Drink plenty of water and try to avoid high calorie temptations like biscuits, crisps, chocolate and sweets.

Instead why not try fruit, sugar free chewing gum or pastilles, tea and coffee with skimmed milk, raw vegetables, low calorie canned drinks and squash and mineral water.

Exercise

You are less likely to put on weight if you are more active. This could mean taking up a sport, or it could mean just walking more, or cycling. Whatever the exercise is, it burns up calories.

To benefit most from exercise you need to do it regularly. Choose something which can become part of your routine. Build up gradually.

It is better to do a little exercise regularly than over doing it and giving up. With the money you are saving from not smoking you could go swimming, buy a keep fit video or even get an exercise bike.

Here are some ideas

•Use the stairs rather than lifts or escalators.

•Walk instead of taking the bus or car on short journeys.

•Use a bicycle.

•Join in with your children's energetic games.


•Remember housework and gardening are good exercise.

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