Contrary to popular belief giv
ing up smoking doesn’t always
mean that you’ll gain weight.
Unfortunately, however, many
Americans hesitate to give up
smoking because they’re afraid
they’ll gain weight.
Although weight gain is com
mon during smoking cessation, it
isn’t inevitable and need not be
permanent The important thing to
remember is that quitting smoking
can save your life. Of the approxi
mately 390,000 deaths each year
attributed to cigarette smoking. 36
percent can be linked to heart and
blood vessel diseases.
When a smoker kicks the habit,
regardless of how long or how
much he or she has smoked, the
risk of heart disease declines
rapidly according to the American
Health Association. In fact, in as
little as 109 years after quitting
smoking, the risk of death from
heart disease for people who have
smoked a pack a day or less is
almost the same as it is for the
people who have never smoked.
When you stop smoking, don’t
be discouraged if you do gain a
few pounds. Giving up smoking is
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much healthier than gaining a
little weight. While excess weight
is a risk factor for heart disease,
you’d have to gain more than 7S
pounds to offset the health bene
fits a normal smoker gains by
quitting.
Smokers who quit tend to gain
weight because they replace
smoking with food, but this
weight gain can be minimized or
avoided by following a few easy
tips:
• Plan to start a diet program
when you are preparing to quit.
• Weigh yourself daily. If you
see the pounds going on, pay close
attention to your eating habits and
identify the times, places and situ
ations that are influencing you to
eat more.
• Plan meals carefully and
count calories.
• During meals try not to eat a
second helping. Put your fork
down between bites and sip ice
witter frequently.
• If you’re eating with others,
set a goal to be the last one to fin
ish. Don’t linger around the table.
Get up immediately when you are
through.
• Brush your teeth or eat artifi
cially sweetened mint immediate
ly after dinner. Brushing your
teeth between meals can helpthub
your desire for unnecessary
snacks.
• Substitute sugarless gum or
artificially sweetened mints at
times that you would normally
have smoked.
• Control your environment—
keep stored food out of sight.
Remove food from living areas.
Keep a variety of raw vegetables
and fruits ready for snacking.
They are low in calories and offer
the same crunchy satisfaction as
many “junk foods.”
• Delay snacking. When you
crave a snack, wait a predeter
mined time (a few minutes at first)
before snacking. Progressively
increase the length of time before
each snack.
• Portion your snacks. Never
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take more than one serving at a
time.
• To minimize temptations,
avoid situations like coffee breaks
at vending machines and happy
hours that serve food. Take a
' Lancaster Society 8
Lancaster Society of Farm
Women No. 8 met on December
14 at the home of Vernetta Wal
la ndcr in Maytown. Alice Walter
had devotions. Hostesses were
Cathy Brown, Vera Fry and Ver
netta Wallander. Members had a
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Full Season Maturity. 4384 delivers
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Lancaster Fanning, Friday, January 6,1995-B3
walk, exercise, or read until you
can control your cravings. Choose
a spot or activity you can take part
in instead of watching.
Give up smoking isn’t easy. But
it could be the smartest thing
you’ll ever do.
cookie exchange. Veia Albert was
guest speaker who showed slides
of past events in Mount Joy dating
back to 1900. There is no meeting
in January. The February 8 meet
ing will be held at the Trinity Lu
theran Church in Mount Joy at
1:30 p.m.