Be a quitter and keep your figure

[Thomas3.20.2010]

"Giving up smoking can lead to the pounds, if not stones, piling on.

"This is partly because nicotine seems to bump up the metabolism by about seven per cent. It appears to have a pretty instant effect that lasts for about 30 minutes per cigarette.

"The stronger the nicotine content, the greater this metabolism-boosting effect.

"Smoking also seems to help to suppress the appetite. It does this in part by helping to block the action of chemicals in the brain that stimulate hunger.

"But it is important to put things into perspective and to appreciate that, although some people do put on a lot of weight after quitting cigarettes, the average gain is between three and ten pounds.

"The good news is that some experts report that using nicotine patches helps to lower appetite, and that those who use them while trying to quit gain less weight than those who do not. Having regular 'doses' of carbohydrate may also help to beat the hunger pangs which may be triggered by quitting.

"And on the day you decide to give up, make sure you have breakfast and keep up this habit.

"Not having anything to eat first thing can be a real problem because, by mid-morning, your body will not only be craving its usual nicotine fix but will also have low blood sugar.

"It is important when giving up smoking to remember that, even though cigarettes appear to help a bit in the battle of the bulge, there are plenty of slim people who do not smoke and plenty of overweight people who do smoke.

"Continuing to smoke because you think giving up will make you fat is no excuse not to try quitting.

"Doing so could well save your life."

 "A new study has discovered that vigorous exercise can have a positive impact on the success rate of women trying to give up smoking.

"This is exciting news, especially when combined with previous research that shows exercising for one to two hours a week while quitting also significantly reduces the amount of weight gained.

"By incorporating exercise into your quitting programme, the feelgood endorphins your body produces also help you to overcome the mood swings that come with quitting."

Commit to daily exercise sessions during the first month of quitting.Preferably in the morning to perk your mood up for the day ahead.

Sign up to classes, if you can, to keep you on track and schedule in things like swimming and cycling. If you prefer, a fast 30-minute walk, skipping or working out to a DVD at home all count.

Exercise can help to relieve stress, making it the ideal antidote to tense moments during the day, which can otherwise leave you reaching for the ciggies.

Work out what your cigarette triggers are. If you reach for one when you pick up the phone, walk up and down the stairs instead while chatting. Or if you can, go outside and talk while you walk.

If your trigger is when you relax in front of the telly, stop watching and try skipping indoors or, again, go for a walk to distract you. Work out your own problem moments and plan ahead to avoid them by replacing them with something active.

Define your goals. If you don't have a specific goal, your training will lack direction.

To help support your goals, look for programmes that match your needs. For example, if you're running a race to raise money for charity, most charities provide training programmes.

Or, try one of the many fitness apps – Nike Training Club, for instance, is free to download.

Keep a training diary. Once you've worked out your training programme, it's important to keep a record of your workouts in a diary.

The easiest, quickest way to log details is to develop a code for the type and length of workout you do.

It also means you can add up your total number of exercise minutes each week. Aim to increase what you do until you have reached four to six hours a week.

Stop boredom creeping in. One of the biggest reasons we fall out of love with fitness is getting stuck in a rut.

Why not try inline skating or join a sports team? Aim to do at least two different types of cardiovascular exercise a week, whether it's running, cycling or swimming.

This keeps your body challenged and mind engaged.

Any activity that focuses your mind will ensure you use your body more effectively so you'll get better results.

Ideal activities include martial arts such as t'ai chi, karate, capoeira or yoga and Pilates.

Get a big exercise high. There's nothing like a high-intensity workout to give you an exercise high and get you wanting more.

Research shows intense bouts of exercise release more feelgood hormones and get you fitter quicker. Do at least one good stretch and relaxation session each week as well.