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KICK THE HABIT WITHOUT PACKING ON THE POUNDS |
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England went smoke-free and so did you! Or you're still thinking about it. Kicking the habit doesn't mean you have to kiss your waistline goodbye!
We don't need to remind you of the health risks associated with smoking. Instead, we'll tell you about the numerous benefits you may enjoy from the Virgin Active experience, such as a flat, toned stomach, dramatically boosted energy levels, enhanced physique, increased mental agility, stimulated sex drive, revitalised skin and hair, and improved over-all quality of life.
If weight gain is what weighs heaviest on your mind, this can cause a massive psychological hurdle to you if you are thinking of quitting. But, these pounds can be avoided altogether! All it takes is some faith in yourself, a little self-discipline, and a pinch of common sense. Swapping the smoking habit for some puffing of the healthy kind in the gym is a huge achievement. If you have managed to quit, well done! The worst is over, and all you have to do now is to avoid unnecessary weight gain.
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Why do the pounds creep up when you stop puffing away?
Some people find they gain weight after they quit smoking. The reason for this is that nicotine acts as a stimulant. It can directly affect chemicals in the brain that turn your appetite on and off. Smoking, for some, is a means of unwinding or relaxing. Or it may be something you do when you are bored. So when you quit, food is substituted to provide the same comfort as smoking used to. Snacking becomes your new habit.
Another reason why people tend to gain weight after putting out their last cigarette for good, is that suddenly their tastebuds come to life - food tastes better, increasing your enjoyment of food, which in turn may lead to overeating.
There is no need for any strict diet once you stop smoking. You simply need to be aware of how much you are consuming and keep an eye on your calorie intake. It's quite simple: if you replace your cigarettes with food, you will gain weight. There are two ways around the calories in versus calories out equation: eat fewer calories or exercise more - a combination of both is even better!
Dr. Frankie Phillips, registered dietitian and the British Dietetic Association (BDA) spokesperson, says: "One of the reasons given for not stopping smoking is the risk of weight gain. Although studies have shown that smokers tend to be thinner than non-smokers, the average weight gain when people quit smoking is only 2 to 3kg (less than half a stone) and the effect is usually temporary. Despite the obvious health risks of being significantly overweight or obese, it is much healthier to be a few pounds overweight than to be a smoker..."
Be a food-smart quitter
- Always be aware of what and when you eat: are you really hungry or just bored?
- Eat three meals a day and a small snack of fruit, low-fat yoghurt, ryvita or oat cakes between meals.
- Opt for high-fibre foods such as high-fibre breakfast cereals, granary bread, wholemeal pasta and rice - not only will they fill you up quicker, they will also make you feel satisfied for longer, so you won't feel the need to snack.
- Replace fatty foods with low-fat alternatives such as 'light' spreads, low-fat dairy products, oil-free or fat-free salad dressings. See our delicious recipe for a zesty, fat-free herb salad dressing.
- Replace fatty meats such as sausages, burgers, corn beef, pork pies, and sausage rolls with lean cuts such as lean beef or pork, chicken breast or turkey without the skin, or fish.
- Increase your intake of fruit and vegetables, aiming for at least five portions per day. Here is a guide to portions that make up your five-a-day. One portion = 1 medium apple/orange/pear/banana, 1 handful of grapes, 3 dried apricots/dates, 2 satsumas/plums, 1 tablespoon of raisins/sultanas, 1 medium glass of fruit juice, 3 tablespoons of beans/peas/sweetcorn/carrots, 2 broccoli florets, 1 handful of vegetable sticks.
- Drink alcohol in moderation - it's high in calories and stimulates your appetite.
- Always opt for 'diet' soft drinks or squashes with no added sugar.
Be exercise wise
Deep breath in and out. It's time to start a whole new kind of puffing at Virgin Active - the healthy kind! Being active plays a big role in weight loss and maintenance. It may also help reduce nicotine cravings, and balance out the negative effects of smoking, by helping to prevent your metabolism slowing down and helping your lungs recover. You'll see that regular exercise will become easier!
As an adult, you should aim to do at least 30 minutes of moderate to high intensity activity five days a week. You don't need to do 30 minutes in one go, you can actually break it up into three 10-minute sessions. Excellent exercise choices that can easily be incorporated into your daily life, whether it be outdoors or in the gym, include brisk walking, cycling and swimming. If you need an extra kick-start, why not book a session or 10 or 20 with one of our highly qualified personal trainers? They will tailor-make an individual, carefully supervised exercise program for you, and give you advice to meet your specific needs and goals.
Article written by Liz Purcell from Dietitians Unlimited, which is also part of the British Dietetic Association (BDA). She is a qualified State Registered Dietitian, specialising in sports nutrition, gastroenterology and intensive care. She is passionate about wellness and exercise and has recently qualified as an aerobics and spinning instructor. To find a registered dietitian in your area, visit the Dietitians Unlimited website at www.dietitiansunlimited.co.uk or click on the link above.
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