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How to quit smoking … without gaining weight

June 19, 2021 by admin

Not all people gain 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 misleading weight gain of up to 5 pounds in the week after quitting, but this is not actual 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’d have to gain more than 150 pounds for your health risks to be as high as when you smoked.

The most important components to prevent weight gain when you quit smoking are:

1. Physical activity

• To avoid weight gain at this time, you need to be more physically active. Starting to increase your physical activity before you quit can remind you how much smoking slows you down, when you have trouble breathing or start coughing during exercise.
• Not only will physical activity help you control your weight, but it will also give you more energy, improve your health, allow you to quit smoking, and help relieve stress and bad moods that can occur as a result of abstinence. nicotine.
• Try to get at least 30 minutes of physical activity on most days, even in shorter increments. Physical activity doesn’t have to be a planned exercise; It may include taking the stairs, mowing the lawn, or playing with the children.

2. Healthy eating

• Improving your eating habits gradually can help you prevent weight gain, as well as feel better when you quit smoking. But changing too much too quickly can add to the stress you feel when trying to quit smoking. Eating a variety of foods every day is a good start and eating regularly so that you are never too hungry.
• To avoid snacking as a result of quitting, don’t try to quit during a stressful time. This can cause additional stress that can lead to extra snacking, especially during vacations, when there is more food, or to go back to smoking to cope with stress.

3. Control cravings

• Once you quit smoking, it is important to learn how to reduce your cravings for both cigarettes and food. A craving only lasts about 5 minutes. If you can be distracted for 5 minutes, the desire will usually pass.
• Replace smoking with other activities that occupy your hands and mouth. Eat fruit or gum to satisfy any sweet craving. 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 feelings that can accompany nicotine withdrawal.
• Get enough sleep; when you are tired, you are more likely to want to smoke and eat.
• Remember HALT: never let yourself feel too hungry, angry, lonely, or tired.
• Reduce tension 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 the urge to smoke. 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 smoking. Try not to do things that tempt you to smoke, like drink or socialize in a bar, or tempt you to eat when you’re not hungry, like carrying a bag of potato chips in front of the TV.
• If you have difficulty or are anxious to try 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 a 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.
• Rest assured that you are making a healthy decision! Your whole body will thank you!

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