Weight gain is a common concern when it comes to quitting smoking. However, you may find some comfort in knowing that not everyone gains weight after quitting. According to the Weight-control Information Network website, among the people who do gain weight, it's usually about 10 pounds. Only 1 in 10 will put on a significant amount of weight, in some cases up to 30 pounds. You can tweak your dietary habits to maintain your weight when you quit smoking.
Step 1
Eat more frequently, about five or six small meals a day so that you don't feel hungry. It will also reduce the risk that you will make unhealthy food choices, which is more likely when hunger kicks in, explains the WIN website.
Step 2
Eat slowly so that your brain has time to register that you're full, states the American Dietetics Association. This process usually takes about 20 minutes.
Step 3
Add more fiber to your diet such as fruits, vegetables and whole grains. Fiber helps you feel fuller for a longer period than refined carbohydrates do.
Step 4
Switch from animal fats to vegetable fats. Oils such as olive and canola are less fattening. They're also better for your heart---remember that smoking decreases cardiovascular health and increases your risk of heart disease.
Step 5
Keep healthy snacks such as fruit and low-fat health bars around you at all times. You'll be better able to deal with cravings for fattening snacks such as chocolate bars and chips.
Step 6
Fill half of your plate with vegetables, one-quarter with lean meat and one quarter with whole grains, advises the American Dietetic Association.
Step 7
Control portion sizes at each meal. Eat from a smaller plate or bowl or make just enough food for one serving when you're cooking.
Step 8
Limit your alcohol and caffeine consumption. Both are dehydrating and make withdrawal headaches worse. Caffeine also increases irritability you'll experience during withdrawal. Drink more herbal teas, low-fat cocoa and water, recommends WIN website.
Tips and Warnings
- Stock your home with foods low in fat, sugar and salt to combat temptation and make it easier to maintain your weight. Eat a healthy snack such as fresh fruit or veggie sticks with low-fat dip before going out to dinner with friends. You'll feel full by the time you have to order and will be satisfied by smaller portions.
- Avoid using fad diets to maintain your weight after you quit smoking. Fad diets sap healthy nutrients from your diet and put your health at risk. Also, they just don't work in the long run; you're more likely to gain back the weight---or even more---once you go off the diet.
