How to Avoid Gaining Weight When You Quit Smoking

A lot of smokers go through bouts of wanting to quit, but they fear the possible weight gain that may occur. Gaining weight can lead to a whole other set of health problems. Those who fear gaining weight abandon their thoughts of quitting their smoking habit.

They feel it’s easier for them to continue smoking than to lose unwanted pounds. In order to discuss ways to keep from gaining weight, we need to evaluate the reasons why people gain the extra pounds when they quit smoking in the first place.

First and foremost, nicotine is an appetite suppressant and a stimulant. Your metabolism increases slightly when you smoke. Once you quit, your metabolism decreases and your hunger increases.

Also, when stress levels are high for smokers, lighting up a cigarette to calm one’s nerves is typical. For those who quit smoking, they find other ways to relieve the stress, such as eating.
When a smoker decides to quit, cravings are a common occurrence.

To pacify these cravings, food is usually the substitute. High calorie, high sugar foods such as candy are most often the replacement as it’s quick to get, quick to eat and quick to give you that little buzz.

However, the calories add up, the metabolism is slowed and, sadly, weight is gained. To keep from gaining weight when you’ve decided to quit is to counteract the behaviors that cause you to gain weight in the first place.

If a craving comes on, go for a long walk or listen to relaxing music. Read a book or start a low stress project to keep your mind occupied. Whatever you do, keep busy. When an overactive appetite becomes a problem after you quit smoking then consider snacking on healthier foods.

Have carrot sticks instead of potato chips or dried fruit instead of cookies. Low calorie/sugar free snacks have come a long way and, in some cases, are just as good as their junk food counterparts.

Healthier choices for snacks will stop the scale from reading higher than you want it to. Sometimes weight gain becomes inevitable for a smoker who recently quit. If you start an exercise regimen right away, you can avoid gaining more weight and it can help lose the few pounds that have crept up since you quit smoking.

Drink lots of water in between meals to help fill you up so you won’t feel too much of an urge to eat tempting foods. Smoking can be a habit of the past without replacing it with tons of food. Eating sensibly, keeping busy and exercise will help you quit smoking and keep those extra pounds off. A strong mind will produce a strong body.


Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

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