Regional Cancer Center ~ Erie, PA

Some Tips On Weight Control

Oct 28, 2013 | Posted in Step 3: After You've Quit

Do not go on a diet that requires special foods or drinks. These are hard to stick to, especially when they’re combined with the stress of quitting smoking. They often leave you feeling deprived, and you may not be strong enough for that yet. Furthermore, the weight will come back — fast — when you go back to normal eating.

Do eat a balanced diet,

and follow these four rules for cutting out calories (and, as a bonus improving your general health):

  • Switch to low fat or non-fat dairy products.
  • Eat the leanest meats you can find, and only take small quantities. Take the skin off chicken. Do not fry.
  • Eat at least five helpings of fruits and vegetables every day.
  • Read labels of prepared foods and choose those lowest in fat.


Exercise is important for good health. Try to add more walking every day. Exercise does more than just burn up calories while you are exercising. It speeds up your metabolism, so you burn more calories even when you are resting.

Stop nibbling out of habit,

if that has become a problem. Try keeping track of everything you eat for two or three days. This will do two things: it will help you think twice before you eat, and it will alert you to those times of the day when you tend to overeat. Once you know where the dangers lie, you can make sure you have low-calorie food around at those times.

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