Tips on Avoiding Weight Gain When You Quit Smoking

Quitting smoking does not mean that you will automatically gain weight. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight—30 pounds or more. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, remember you have stopped smoking and have taken a big step toward a healthier life and saving the lives of others around you.

When smokers quit, they may gain weight for a number of reasons. These include:

• Feeling hungry. Quitting smoking may make a person feel hungrier than usual. This feeling usually goes away after several weeks.
• Having more snacks and alcoholic drinks. Some people eat more high-fat, high-sugar snacks and drink more alcoholic beverages after they quit smoking.
• Burning calories at a normal rate again. Smoking cigarettes makes the body burn calories faster. After quitting smoking, the body’s normal rate of burning calories returns. When calories are burned more slowly again, weight gain may take place. It takes some time for your body and your metabolism to get back to normal.

In order to only gain a small amount or no weight at all when you stop smoking, improve your eating habits, limit snacking and alcohol and get regular physical activity.

Improve your Eating Habits
Focus on the food groups of the Food Guide Pyramid. Eat plenty of whole grain products, fruits and vegetables. Choose lean meats, fish and poultry. Opt for a vegetarian meal once per week using dried beans and peas, soy and tofu products. Choose low fat dairy products and avoid foods high in fat and sugar. Eat enough at meal times to satisfy you. Listen to your body’s signals.

Limit Snacking and Alcohol
Indulging in high-fat, high-sugar snacks and alcoholic drinks may lead to large weight gains when you quit smoking. Use the tips below to make healthy eating and drinking choices as you quit smoking.

• Do not allow long periods of time to pass without eating. Being very hungry can lead to less healthy food choices.
• Choose healthy snacks, such as fresh fruit or canned fruit packed in juice (not syrup), air-popped popcorn, or fat-free yogurt, when you are hungry between meals.
• Choose an herbal tea, hot cocoa made with nonfat milk, or sparkling water instead of an alcoholic beverage.
• Drink less caffeine. Try to avoid drinking beverages that contain caffeine, such as sodas. Nicotine withdrawal will make you feel jittery and nervous, and the caffeine may only make nicotine withdrawal worse.
• If you crave crunchy foods, try fat free pretzels, raw carrots or celery instead of potato chips.
• Keep snacks on hand when you are away from home. Bananas, apples, oranges or a small bag of healthy nuts like almonds or sunflower seeds travel easily in a purse or backpack.
• Drink lots of water.

Get Regular Physical Activity
Becoming more active can help you reduce or maintain your weight after you quit smoking. Try to get at least 30 minutes or more of moderate-intensity physical activity on most days of the week, preferably every day. Always check with your doctor first before you begin any exercise program.

Use the ideas below to increase your daily activity.

• Walk in your neighborhood or at an indoor shopping mall.
• Do gardening or yard work.
• Take a walk after dinner.
• Sign-up for a class such as dance, yoga or aerobics.
• Get off the bus one stop early and walk to your destination.
• Park the car farther away from entrances to stores.
• Take the stairs instead of the elevator or escalator.
• Ride a bicycle.

Instead of Smoking, Keep Yourself Busy with the Following Ideas:

• Keep your hands busy: play with a pencil, paper clip or marbles; wash the car, garden, knit, do crossword puzzles.
• Munch on carrots, apples, celery, or chew sugarless gum.
• Brush your teeth often, keeping your breath fresh at all times. Use breath mints.
• Learn a new sport; join the local YMCA.
• Try relaxation techniques such as deep breathing or meditation.
• Keep a journal of your thoughts and feelings during this time. Remember the good reasons for which you are quitting and reread this often.
• Reward yourself for each day or week you stay a nonsmoker. DO NOT REWARD YOURSELF WITH FOOD. Instead, get a manicure, pedicure, massage, new outfit, new book or a new tool.

STAY POSITIVE AND YOU CAN KICK THE HABIT AND BE HEALTHY!!

References: American Heart Association Weight Control Information Network, a division of the National Institute of Diabetes, and Digestive and Kidney Diseases

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