How To Avoid Weight Gain When You Quit Smoking

Did you know on average people gain 2.25 to 4.5kg in the months immediately after they quit smoking?

Smoking speeds up the metabolism and reduces a person’s appetite, which may cause them to eat more once they give up the habit.

Weirdly, it’s almost as if a person is trading in one major threat to their health for another, but it doesn’t need to be this way. Let’s find out how you can keep the weight off after giving up the cancer sticks. 

Not only does exercise help you burn calories, it is also likely to help distract you from cravings for unhealthy food and cigarettes. If you were already exercising before you gave up smoking, you will probably need to exercise for longer — sorry!

Another obvious one, but once again, it’s worth repeating. Plan your meals ahead of time (find out about meal planning here) and cut down on processed foods, sweets and soft drinks which are full of empty calories. One trick to help reduce your cravings for cigarettes is to eat chopped vegetables, fruits and nuts and keep them nearby during the day. Holding these morsels in your hands will keep them occupied like the cigarettes used to do during your smoko.

Chewing sugar free gum will keep your mouth busy without contributing to your calory count. 

Undereating or crash-dieting can be dangerous for two reasons. One, it usually makes the urge to smoke stronger and two, it may cause your body to respond by lowering your metabolism and burning muscle tissue. With that in mind, don’t undereat! 

Some people use eating as a tool to deal with their cigarette cravings. We don’t advise this. Alternative (and healthy) techniques you could use include taking a sip of water every time you crave a cigarette (how good is hydration?!), while others may count to 100. There is no one-size-fits-all solution, so try to find something that suits you that doesn’t involve food. Studies show that cravings only last for five to 10 minutes, so if you can occupy yourself for that short period, you can avoid making an unhealthy choice.