Weight Management Formulas

It is important to discuss any diet plans with your personal physician.

  • I want to maintain my current weight. If you are happy with your current weight then try to reduce your daily calorie consumption by 200 calories or increase your exercise time by 15 minutes.
  • I want to lose weight. If you feel that you need to lose weight try to subtract 200 calories from your daily diet and increase your exercise time. It is recommended that you exercise for 15 minutes four to six times a week.

What are your personal goals? What techniques will you use to obtain those goals?

Read these tips to help you through some difficult situations

Oral Cravings

Smoking a pack a day requires putting a cigarette up to your mouth over a hundred times each day. Some people continue to experience strong oral cravings when they quit. This urge can lead to frequent snacking and weight gain.

  • Follow the MUNCH guidelines
  • Carry gum and mints, lollipops, licorice or hard candies
  • Keep your hands busy. Play with a clip, rubberband, or stress ball
  • Use a straw or coffee stir stick
  • Rely on the Five D's


Most smokers end their meal with a cigarette. This is often one of the most difficult cigarettes to give up. Without a cigarette to signal the end of the meal, many people will continue to eat. A second helping or dessert can quickly replace that after dinner smoke.

  • Place portions on your plate and put away the extra food.
  • Cut food into smaller than normal bites. This will prolong your meal and satisfy your oral cravings.
  • Slow down! Chew each bite and savor the food.
  • Drink plenty of water with your meal. It will help you to obtain a feeling of fullness
  • Low fat cookies or fruit make an excellent dessert and signal the end of your meal.
  • Get up from the table as soon as you have finished your meal. Lingering leads to excessive eating. Go for a quick walk to help eliminate the urge to smoke.
  • Always brush your teeth as soon as you have finished eating. This will help neutralize the taste of food and signal your brain that you are done eating.

Social Situations

Coffee breaks, parties, nightclubs, card games, sporting events, or other smoking-associated events can be difficult to deal with. In an effort to avoid smoking, many people over eat. Have a plan and stick to it.

  • Bring healthy low calorie snacks for break time. This will help you avoid spontaneous vending machine purchases.
  • Choose low fat snacks, such as pretzels or popcorn whenever possible.
  • Remember to breathe deeply and drink plenty of water.
  • Avoid alcohol. It can increase your desire to snack and reduce your ability to make wise food choices.


It is important to continue to use all of the techniques you have learned to remain a non-smoker. This is a very stressful time so be sure to lean on your support person. You may also contact a Fisher-Titus Medical Center support coordinator at any time.