TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity Men's Nike Air Force One High White Black Sale , gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most
days. For best effects on lung capacity and cardiovascular function, choose
aerobic exercise such as: brisk walking, jogging, jumping rope Nike Air Force One Low Men's White Blue Sale , swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my
experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is
about 6-8 pounds. The more you smoke Men's Nike Air Force One Deconstruct Premium Black Sale , the higher the risk of weight gain when you quit. This weight gain is due to the decrease in
metabolic rate and an increase in appetite experienced when you quit smoking.
This weight increase is perfectly normal, and need only be a short term
event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous
exercise (within your fitness capacity) and let Nature do the rest. As a general
guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which
may increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain
after you quit smoking. Eat them for snacks Men's Nike Air Force One Deconstruct Premium Grey Sale , add them to meals, eat them as starters andor desserts. Eat them on car journeys instead of
sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat
something, no matter how small, every 2-3 hours. This helps to maintain a
regular rate of calorie-burning.
Fourth Nike Special Field Air Force 1 Black High Boots Sale , take steps to learn more about nutrition and choose nutrient-dense foods whenever possible.
(See above for information about antioxidants, and healthy fats, carbs and
protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear
link between exercise and weight control after you quit smoking. Choose both
cardio-aerobic and strength-training exercises, as both play an important role
in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain Nike Special Field Air Force 1 White High Boots Sale , as well as an increased craving for cigarettes and food.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and
duration of your workouts to about 30-45 minutes a day, on most days. For best
effects on lung capacity and cardiovascular function, choose aerobic exercise
such as: brisk walking, jogging Nike Air Force One Low Men's Premium Black Sale , jumping rope, swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my
experience Men's Nike Air Force One High Premium Black Sale , some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is
about 6-8 pounds. The more you smoke, the higher the risk of weight gain when
you quit. This weight gain is due to the decrease in metabolic rate and an
increase in appetite experienced when you quit smoking. This weight increase is
perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous
exercise (within your fitness capacity) and let Nature do the rest. As a general
guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which
may increase this nervous tension.
Second Men's Nike Air Force One 07 Low Gold White Sale , increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and
vegetables can help to minimize weight gain after you quit smoking. Eat them for
snacks, add them to meals, eat them as starters andor desserts. Eat them on car
journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat
something, no matter how small Nike Air Force 1 Low Jester XX Men's All White Sale , every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and
healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear
link between exercise and weight control after you quit smoking. Choose both
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