"Congratulations on quitting Smoking! That is a huge accomplishment and one you should be proud of. To tackle the excess weight you have gained, begin to take a look at your eating habits.
1. Record everything you eat (estimate or measure portion sizes and amounts so you can calculate calories) for a few days. You can do this by paper and pen, online or in a calorie tracker application.
2. Look for where excess, empty or mindless calories are coming from. Things like the afternoon vending machine snack just because you're bored, the after dinner dessert or sweet fix, the "I don't want to get hungry during my meeting, so I'll grab a snack now," calories. The easiest way to cut calories is to eliminate these choices. Strive for cutting 500 calories a day, which will lead to a 1 lb weight loss per week.
3. Make sure you're fueling your body with clean, satisfying foods (fruits, veggies, lean proteins, healthy fats).
- Answered by Dr. Kara Mohr