How to Quit Smoking Without Gaining Weight

In How To Quit Smoking Without Gaining Weight, Martin Katahn has formulated two programs. One is for those ready to quit and the other is for those still struggling.  

It’s explained in detail the reasons why people gain weight even if they don’t ingest more calories. Apparently an ex-smoker’s metabolism slows down so much that it equals as much as 200 calories. According to Martin Katahn, 70% of all people who quit smoking gain weight.


Knowing these things doesn’t help lose the weight, but it helps by reassuring others that it’s common. His plans go into greater detail about how to either prevent weight gain before quitting or lose the weight after quitting. There's a 7 + 7 Program for those about to quit and an Ex-Smoker's Weight Management Program for those wanting to lose the weight gained after quitting.


The two things that will help someone quit are to be highly motivated and confident about it being a success. With this well thought out and researched plan; it’s more likely to be able to quit smoking successfully. Other benefits are that healthier eating and exercising habits will replace smoking and energy levels will increase.

Cut Fat & Choose Healthy Carbohydrates

His simple but not necessarily easy methods include cutting down on fat. Along with that are suggestions on how to replace fatty foods with complex carbohydrates. Specific food choices are given with lists of alternatives to use as a reference. There is a detailed appendix called Fat and Carbohydrate Counter. It lists common foods and the serving size, total fat, carbohydrates and calories. Although there is a present trend to go low on carbs, they’re necessary for energy. Martin Katahn assures people that if fat intake is lowered, they choose healthier carbohydrates and they exercise, they will lose weight.

Recipes

One of the best parts of How To Quit Smoking Without Gaining Weight is the healthy but delicious recipes demonstrating how to make things like chocolate chip cookies, muffins and lasagna lower in fat and higher in fiber. Many of the recipes are included in the menu suggestions.

 Exercise

Exercise is one of the most important factors for quitting smoking and losing weight. It guarantees the ability to burn calories while increasing energy and confidence. Getting up and moving is also another way to fend off a nicotine craving. There’s a table that shows various activities and the amount of calories that they burn after 15 minutes. For example walking 4 mph. for 15 minutes burns 99 calories. It would only take about half an hour of brisk walking to burn 200 calories.


Anaerobic exercise or strength training is also encouraged and suggested as a method to help quit smoking and lose weight. Lifting small weights for ten minutes a day will suffice.


How To Quit Smoking Without Gaining Weight by Martin Katahn, publisher W.W. Norton & Company, 1994-2004, ISBN-10: 0743466233 is packed full of expert advice to assist those motivated to change their lifestyle and quit smoking. Marting Katahn is also the author of the T-Factor Diet and The T-Factor Fat Counter.