By: Kim Waters | Posted: Dec 21st, 2009
It is no secret that weight gain can be one of the most common "side effects" of quitting smoking. Why is this? Many people have an oral fixation which smoking helped satisfy. When they quit smoking, the fixation still exists and they will look for alternative ways to alleviate their problem. This often comes in the form of overeating. While quitting smoking should be your #1 health priority, weight gain can also cause significant health problems. That is why it is advised to follow a number of simple steps that will help the ex-smoker avoid the problem of weight gain.

Possibly the simplest thing an ex-smoker can do is invest in a pack of gum. It's cheap, it's portable, and sugar-free gum is low in calories. Not only can it help with an oral fixation; studies show that gum chewing can also aid in weight loss by reducing hunger. Need more reasons to chew gum? It can relieve stress, and even help increase your alertness. Try chewing gum when you have the urge for "junk food" or a cigarette.

Drinking water is another great tool to help you manage your weight. Water is calorie-free and free from cost too (well, unless you buy the bottled kind). A 210 calorie soda (a can of regular cola) every day can easily turn into gaining a pound of fat each week! Replace sweetened drinks and sodas with water and you'll see the pounds come off. Also, drinking water during meals can help keep you from over-eating by slowing down your meal and filling your stomach. Try adding lemon to a glass of water to add a hint of flavor.

When you do reach for a snack make sure it is a healthy one. Often times, weight gain is the result of eating high calorie junk food. Now it's not to say that you can never indulge yourself in a sweet treat, just do so in moderation. The stress of quitting smoking may have you craving junk food now more than ever. So, more often choose apples, bananas, or carrots, over donuts, chips, and french fries.

Simple choices can really make a difference in the amount of calories you consume and the weight you will gain, or lose. Besides, you'll need the extra vitamins and minerals you find in fruits and vegetables to keep you feeling your best. The initial weeks of quitting are rough and you need all of the help you can get!

Finally, increasing your physical activity when you quit smoking is a "must-do" step. Exercise helps to burn calories (helping to even out any over-indulgences), increase your alertness, reduce stress, and improve your health. Avoid the "all-or-nothing" attitude that often comes with exercise. This usually results in quitting exercise all together.

So, if you only have time for a five or ten minute walk, it is ALWAYS better than doing nothing. Keep focused on how exercise makes you feel to help keep you motivated. Remember that exercise is only a small piece of the weight gain/loss puzzle. You can easily eat more calories in ten minutes, than you can burn through exercise.

About the Author:
Dr. Kim Waters runs Quit-Smoking-Support-Dr.com where she writes about the most healthy ways to stop smoking. Also covered are recommendations of the best methods, tips, resources and medications to aid in the battle to quit smoking. Visit Dr. Water's site to learn ways to fight quit smoking weight gain