So, now you've made the decision to quit smoking and chosen the best method for you, what next?
You might think you'll pile on the pounds when you quit. But it doesn't have to be that way. With a little planning and some small changes to your lifestyle, you can avoid putting on weight.
Don't look at it as dieting. You're simply eating healthily and doing more physical activity. And because you may find that you start to enjoy your food more once you've stopped smoking (smoking damages taste buds) why not turn this to your advantage?
Experiment with different fruits and vegetables, and try new types of cooking and recipes. If you're more aware of what you're eating, you'll enjoy it more and be less likely to fall into the trap of reaching for a bar of chocolate every time you used to have a cigarette.
Everyone knows that giving up cigarettes can be challenging but you don't have to rely on willpower alone. Nicotine replacements are proven to help and can even help you control your weight.
Don't try to change everything in one go - small changes are easier to stick to and help you stay motivated. Once you've kicked the habit you can concentrate on making bigger changes to help you live a long and healthy life!
Staying in shape
Eat plenty of starchy foods like rice, pasta and bread but choose wholegrain and wholemeal varieties. These are higher in fibre, which is more filling and good for your heart. Use butter or margarine sparingly and choose tasty tomato instead of cream-based sauces for pasta.
Eat at least five portions of fruit and vegetables every day - they're naturally low in fat and full of fibre as well as being jam-packed with vitamins and minerals. Remember that fresh, frozen, tinned, dried or juiced all count.
Eat two portions of fish a week, one of which should be oily - the omega 3 fats found in fish like mackerel, sardines, trout and salmon are really good for our hearts.
Cut down on saturated fats, which increase our risk of heart disease, and replace full fat dairy products with low fat alternatives. Trim the visible fat from meat and only eat cakes and pastries as an occasional treat.
Increase your intake of the ‘good' unsaturated fats - use rapeseed oil to cook instead of butter, dress salads with olive oil, not mayonnaise, and swap an afternoon muffin for a handful of unsalted almonds with a little dried fruit.
Keep off the sugar. Replace sugary drinks with plain water or herbal tea and check food labels to avoid products with added sugars. These include many savoury foods that you might not expect to contain sugar.
Diets high in salt contribute to high blood pressure, a risk factor for heart disease. Most salt we eat comes from processed foods so check labels and choose lower salt versions. Use herbs and spices when cooking instead of salt and don't add extra at the table.
Brilliant breakfasts
You've probably heard that breakfast is the most important meal of the day. It's true! And people who eat breakfast tend to control their weight better. So, if you used to have coffee and a cigarette for breakfast, now's the time to make some changes.
Try something different, like wholemeal toast with Marmite, baked beans, or a poached egg. Have a bowl of wholegrain cereal (choose those with less added sugar) with semi-skimmed milk, some porridge with a swirl of honey or a handful of berries, or fruit salad with natural yoghurt - you could throw it into a blender and make a smoothie. Yummy!
Sitting down to eat your breakfast and drink a glass of unsweetened fruit juice only takes a few minutes and it will set you up for the day.
Super snacks
Snacking is a useful way of keeping up our energy levels but it's important not to eat more calories than you need. That's why the type of snack you choose is very important. Avoid crisps, chocolate, cakes and biscuits. Instead, use snacking as a way of getting those all-important nutrients. Nibble on fresh, crunchy vegetables like carrots, peppers, sugar snap peas and celery. Unsalted nuts are filling and tasty, but only have a small handful each day. And if you've got a sweat tooth try dried fruits - they're full of fibre too.
Walking back to happiness
Most of us aren't active enough and we should all be doing 30 minutes of exercise five times a week. Now that you've given up smoking you'll soon find exercising easier, so introduce more physical activity into your daily routine.
When you take the bus, get off two or three stops earlier and walk briskly the rest of the way. Walk instead of using the bus or car for short journeys.
Use the stairs at work whenever you can - it might be hard at first but it will become easier the more you do it.
Is there anyone else at work who wants to be more active? Why not join forces and start a lunchtime walking group? It can be easier to stick to your plan when friends are doing it too.
If you drive to the supermarket don't look for a space close to the entrance - find a spot as far away as possible.
Instead of your old cigarette break, take a walk around the block.
Get stuck into some DIY or those physically demanding household chores.
Gym membership can be expensive but a one-off purchase of an exercise bike is more manageable. You can cycle while you're watching your favourite soaps!
Once you've begun to improve your fitness level you could try something more demanding. Lots of us don't like competitive sports but that doesn't mean you can't exercise. It's just a question of finding something you enjoy. Now you've conquered smoking, the sky's the limit!
If this information is of interest to you, why not listen to our podcasts about healthy eating and heart health and nutrition? Simply click on the relevant link or visit the podcast section on our website.
