It isn't uncommon to experience food cravings when you quit smoking. A large part of this urge to eat is a result of your nicotine withdrawal, but this increase in appetite is also associated with the actual habit of smoking. Many people don't know what to do with their hand when they finally give up cigarettes, which can encourage you to pick up foods to fill the void.
Step 1
Recognize your urge to eat as an urge to smoke. Given enough time, the urge will pass. The American Heart Association estimates that the physical nicotine cravings last no more than a minute.
Step 2
Identify the situations that trigger your urge to smoke, which can often trigger your urge to eat. Minimize your exposure to these situations, such as bars, clubs, restaurants and breakrooms.
Step 3
Eat three meals a day that are rich in fruits, vegetables, legumes, whole grains, lean meats and low-fat dairy. The American Heart Association explains that eating regular meals can stave off hunger, which is known to trigger the need to smoke, and therefore trigger the need to eat during cessation.
Step 4
Keep healthy snacks on hand for when the urge strikes. The American Heart Association and MayoClinic.com agree that healthy snacks can ward off smoking urges that may cause you to eat unhealthily.
Step 5
Chew sugar-free gum during the onset of your smoking cessation plan. Gum keeps the mouth busy, which can minimize the urge to smoke, and thereby minimize the urge to eat.
Step 6
Incorporate exercise into your daily routine. Regular exercise can help not only prevent weight gain, but inhibit the urge to smoke as well as eat.
Tips and Warnings
- Keep foods high in saturated fat, trans fat and sugar out of the home. These products tend to contain higher calories, which can contribute to weight gain while you quit smoking. They also do nothing to satiate hunger for the long-term.
References
- American Heart Association: Dealing with Urges to Smoke
- American Heart Association: Food and Smoking
- National Cancer Institute, Tobacco Control Research Branch: Steps to Take on Your Quit Day
- Federal Information Center: You Can Control Your Weight as You Quit Smoking
- MayoClinic.con: Smoking Cessation---Creating a Quit-Smoking Plan
