According to The Weight-control Information Network (WIN), a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most people who quit smoking gain about 10 pounds. You are at a higher risk of weight gain if you smoked for more than 10 years or you smoked more than a pack of cigarettes a day. However, not everyone gains weight when they quit smoking, and even if you are at higher risk of weight gain you can still avoid weight gain or lose weight when you quit smoking.
Step 1
Eat healthfully. Nicotine is a stimulant, so it increases your metabolism. Make sure you watch your calories and decrease your intake a little. Avoid foods that trigger cigarette cravings, such as those that you always ate before smoking. Your brain relates those foods to cigarettes, which will make it hard to resist smoking after you've eaten.
Step 2
Exercise. Physical activity burns calories and keeps you away from cigarettes. Taking up some form of exercise routine can make up for the decrease in calorie burn that you encounter when you quit smoking.
Step 3
Change up your breaks. Instead of taking smoke breaks, walk around at work and get a breath of fresh air away from smokers. If you try to sit with your smoking friends, you will be tempted to smoke. Avoid the temptation altogether and do something healthful that will also help you lose weight.
Step 4
Avoid eating to replace your smoking habit. Since you won't have a cigarette in your mouth anymore, you may find yourself wanting to eat to fill that void. Instead of eating, get up and walk around. If you find yourself unable to resist, chew on a piece of sugarless gum. The gum will stop you from eating, which will prevent weight gain.
Step 5
Track your weight. Keep a close eye on the scale for weight gain. If you notice your weight increasing consistently, re-evaluate your diet and exercise program to reduce your net calories.
