DECATUR - Attempting weight loss and quitting a smoking habit are often extremely difficult, which is why the 14th week of Lose to Win offers tips on approaching the nicotine kick.

It's OK to focus on one goal at a time, such as to lose weight or to quit smoking, said registered dietitian Laura Sechrest, but she said to avoid rationalizing smoking as a way to keep off weight.

"If you can only focus on one of these goals at a time, stop smoking first," said Sechrest, director of Food and Nutrition Services at St. Mary's Hospital.

* Mental health:

When deciding to quit smoking, do not to beat yourself up if you gain some weight," Sechrest said.

"Remind yourself that you will be much healthier if you are smoke-free, even if you are several pounds heavier," she said.

Dr. Beverly Matthews, clinical director of the Psychology Office at Kenwood Medical Center, said, "You MUST take care of yourself in order to have the physical and mental energy to care for others."

* Nutrition:

To combat the weight gain, Sechrest said to have non-food items available to ward off cravings.

Do something else for a few minutes, as the craving is likely to subside within that time, according to Andrea Hogan, instructor of the Freedom From Smoking classes at the Greater Decatur Y.

If food is something you seek to satisfy a craving, Sechrest said to be prepared by having available healthy foods, such as fruits, vegetables, yogurt, low-fat cheese or high-fiber cereals.

n Physical activity:

Daily exercise, at least 30 minutes, can naturally boost energy and elevate mood. It will also help keep weight off in your attempt to go smoke-free.

Exercise physiologist Becky Wolter said exercising can help your attempt to quit smoking, as your cardiovascular endurance will build up faster.

"You will notice that the 'easier breathing' comes more quickly because your lung capacity goes up more quickly," said Wolter, who works at Decatur Memorial Hospital's Wellness Center.

For those continuing on a weight-loss effort, maintenance is the long-term goal. Keep things interesting by cross training and incorporating many different exercises.

* Heart health:

Whether you do it for yourself or for someone you know, seek local resources to help quit smoking.

The Illinois Tobacco-Free Communities: www.idph.state.il.us/TobaccoWebSite (or call 1-866-QUIT-YES)

The American Heart Association: www.americanheart.org

The American Cancer Society: www.cancer.org

The American Lung Association: www.lungusa.org

The National Cancer Institute: www.cancer.gov

The Office of Smoking and Health, Centers for Disease Control and Prevention: www.cdc.gov/tobacco

The Agency for Health Care Policy and Research: www.ahcpr.gov/clinic

The American Cancer Society also recommended theses Internet chat sites:

Foundation for Innovations in Nicotine Dependence: www.findhelp.com

Quitnet: www.quitnet.org (click on "Talk")

Transformations: www.transformations.com (Look for "Smoker's Anonymous")

Bethany Carson can be reached at bcarson@;herald-review.com or 421-6968.