Put out the cigarette and take off the pounds

The Great American Smokeout, celebrated annually the third Thursday of November, encourages those who “dig the cig,” to commit to a smoke-free life. Celebrated this year Nov. 16, the Great American Smokeout is the occasion for smokers to make or start their plan to quit.

TOPS Club, Inc. (Take Off Pounds SensiblySM), the non-profit weight-loss support organization, with a “Real People. Real Weight Loss.” philosophy, encourages thousands to live healthy lifestyles, including putting cigarettes out before they put you out.

Most smokers delay quitting, because they are afraid of gaining weight. The nicotine in cigarettes speeds up the body’s metabolism, which can help shed pounds. The weight gain that may occur from quitting – which is at most 10 pounds, according to most studies – is temporary, but the long-term effects of smoking are anything but.

According to the Centers for Disease Control and Prevention, cigarette smoking is the leading preventable cause of death in the United States; in fact, one in five deaths in the U.S., is caused by smoking. Smoking can lead to heart disease and cancer, among other illnesses.

As it turns out, the journey to stop smoking (put it out) and to shed pounds (take it off) are similar. Smokers and non-smokers often gain weight, because they’re eating more and moving less.

The following are some suggestions to keep the weight off while fighting the urge to smoke:

• Exercise regularly – exercise boosts metabolism, brightens mood and helps relieve smoking withdrawal symptoms. Just 10 minutes a day, will make a big difference. And, as a bonus, exercise comes easier to nonsmokers. Those who have stopped smoking have greater lung capacity and better circulation.

• Choose healthy food – many people who have quit smoking replace smoke breaks with high sugar, high calorie foods; eating keeps their hands busy. Snacking so you’re not reaching for a cigarette is a good habit, but think about snacking on fresh fruit, fat-free yogurt, celery or carrot sticks, instead.

• Think about when and what you eat: you might grab food to keep your hands busy, but are you really hungry? If not, try controlling your urge to smoke, by playing with your dog, walking on the treadmill or calling a friend. You can also try planning out your meals and snacks, making a list, and sticking to that list at the grocery store. This will ensure you have healthy options in front of you.

Exercising and choosing healthy food will not only help you stop smoking, but it may also help you lose a few pounds in the process.