Not everyone gains weight when they quit smoking, but the average weight gain is about 10 pounds. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. Water retention can cause a misleading weight gain of up to 5 pounds in the week after quitting, but this is not real weight gain and your body will return to normal.
Even if you gain weight when you quit smoking, the health risks of smoking are much greater…you would have to gain more than 150 pounds for the health risks to be as high as when you smoked.
The most important components in preventing weight gain when you quit smoking are:
1. Physical activity
- To prevent weight gain at this time, you need to become more physically active. Starting to increase your physical activity before you quit smoking can remind you how much smoking slows you down, when you have trouble breathing or start coughing during exercise.
- Being physically active will not only help you control your weight, but it will also give you more energy, improve your health, take your mind off smoking, and help relieve stress and moodiness that can occur as a result of nicotine withdrawal. .
- Try to get at least 30 minutes of physical activity on most days, even if it’s in shorter increments. Physical activity does not have to be planned exercise; It may include climbing the stairs, mowing the lawn, or playing with the children.
2. Healthy eating
- Gradually improving your eating habits can help prevent weight gain as well as help you feel better about quitting. But changing too much too quickly can add to the stress you feel when you’re trying to quit. Eating a variety of foods every day is a good start, and eating regularly so you’re never too hungry.
- To avoid extra snacking as a result of quitting, don’t try to quit during a stressful period. This can cause additional stress which can lead to eating extra snacks, especially during the holidays when there is more food, or going back to smoking to cope with the stress.
3. Control cravings
- Once you quit smoking, it’s important to learn how to reduce your cravings to smoke and eat. A craving only lasts about 5 minutes. If you can distract yourself for 5 minutes, the craving will usually pass.
- Replace smoking with other activities that occupy your hands and mouth. Eat fruit or gum to satisfy any sweet cravings. Keep your hands busy scribbling, crossword puzzles, knitting, or twirling a straw, pen, or pencil.
- Drink less caffeine; Although you may think it will make you feel better, caffeine can worsen the jittery feeling that can accompany nicotine withdrawal.
- Get enough sleep; when you are tired, you are more likely to crave cigarettes and food.
- Remember to HALT – never leave yourself too hungry, angry, lonely or tired.
- Reduce stress by meditating, taking a walk or bath, or taking deep breaths. Find something to replace smoking as a way to relax and do it consistently.
- Get support and encouragement; talk to a friend when you feel like smoking; talk about something other than smoking.
- Make a list of when and where you are most tempted to smoke, and make a list of healthy activities that you can substitute when you feel like it. Try not to do things that tempt you to smoke, like drinking or socializing at a bar, or that tempt you to eat when you’re not hungry, like carrying a bag of chips in front of the TV.
- If you are having trouble or are anxious to quit smoking, talk to your doctor about nicotine replacement, such as nicotine gum or a nicotine patch. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain.
4.Positive attitude
- As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier. When you quit smoking, you can breathe and move more easily, and nutritious foods like fruits and vegetables taste better when you’re not smoking.
- Try to stay positive and try not to panic over modest weight gain; If you gain weight, your healthy habits will help you lose weight once your body returns to normal. If you need more guidance, talk to your doctor or dietitian.
- Trust that you are making a healthy choice! Your whole body will thank you!