It's fairly common to gain weight after quitting smoking, especially in the first few months — but it isn't inevitable.
The nicotine in cigarettes acts as an appetite suppressant. The nicotine may slightly increase your metabolism as well. When you quit smoking, your appetite and metabolism return to normal — which may lead you to eat more and burn fewer calories. Also, your ability to smell and taste food improves after you quit smoking. This can make food more appealing, which may lead you to eat more. And if you substitute snacking for smoking, the calories may quickly add up.
To avoid weight gain when you quit smoking, make diet and exercise part of your quit-smoking plan. It may help to:
Exercise.Physical activity burns calories and offers a welcome distraction from cravings both for nicotine and for food. Exercise also eases stress, which is important while you’re trying to quit smoking. You can ramp up the number of calories you burn either by exercising at greater intensity or increasing the amount of time you exercise. Exercise isn’t a panacea. Even people who are physically active may gain some weight during the first few months of quitting. But evidence suggests it can help people who gain weight eventually lose it and then maintain a healthy weight.
Make wise food choices. Plan good-for-you meals and snacks, including plenty of fruits and vegetables. Eat smaller portions. Limit sweets and alcohol.
Keep your mouth busy. Part of the craving for a cigarette comes from the habit of putting something in your mouth. If you reach for sugary or high-fat sweets and snacks instead of a cigarette, calories can add up fast. Make sure you have plenty of low-calorie or zero-calorie alternatives with you at all times, such as sugar-free candies, carrots or celery sticks, slices of sweet pepper, or low-calorie chewing gum. Research shows thatvery few of us can go on saying “no” to things we want, especially when we’re hungry. Willpower, in other words, is a limited resource. Having all-you-can-eat foods handy will help ensure that you don’t tax your willpower when strong cravings occur.
Track your eating habits. Keep a food diary, including when, what and how much you eat every day.
Drink plain water.Drinking water before and during a meal helps keep you hydrated and can make you feel full on fewer calories. Drinking water satisfies the craving for having something to put in your mouth instead of a cigarette. One recent study showed that sipping cold water through a straw triggers the release of dopamine, a feel-good hormone in the brain that may counteract stress.
Above all, remember that the health benefits of being smoke-free far exceed the problems associated with even moderate weight gain. Lung damage and heart disease are irreversible — weight gain is not.