The fear of gaining weight when quitting smoking can deter some smokers from kicking the habit. Consider this, however: A smoker would have to be more than 125 pounds overweight to experience health risks similar to those faced by a person who smokes one cigarette per day, according to the Smoking Cessation website. And it is possible to quit smoking while minimizing any weight gain.
Significance
Smoking alters your eating habits and digestive processes, according to Smoking Cessation. Smoking can dull your sense of taste and smell, which can reduce your appetite. Having a cigarette after a meal also can reduce your desire for a second helping. You might smoke rather than eat when you are bored. Finally, increased appetite can be a side effect of nicotine withdrawals, according to the website Finally Free. This increased appetite typically goes away as you adjust to being smoke-free.
Foods to Eat
When you are preparing to quit smoking, go through your pantry get rid of any food temptations that are high in fat and/or calories, according to Finally Free. Buy healthy foods and snacks that you know you enjoy. As time goes by, you may be surprised at how much more flavorful these foods become as your senses of smell and taste return. Be sure to stock up on fruits, vegetables, whole grains and lean proteins. Popsicles also are a good choice, because they can help to relieve your oral fixation for cigarettes.
Exercise
Because the average smoker gains 4 to 10 pounds when quitting, exercise can be an important aspect to weight control, according to Finally Free. Exercise helps to reduce stress and appetite, which can increase at first when you quit. You might find it difficult to exercise initially because of your decreased lung capacity, but this can serve as motivation to continue to quit.
Considerations
Quitting smoking requires a dramatic change to your lifestyle, including your eating habits, according to the Weight-Control Information Network. In order to avoid weight gain, you should make changes to how often you eat. When you are hungry, you are more likely to succumb to unhealthy temptations, including smoking. Aim to eat every two to three hours, even if just a small snack. Eat slowly, and try to savor each bite. Replace alcoholic beverages with herbal tea, sparkling water or hot chocolate made with skim milk. If you crave sugar---which is common when quitting---try to eat only a small serving, such as a miniature chocolate bar or half a cup of ice cream.
Warning
While weight gain is a common side effect immediately after quitting smoking, smokers often lose this weight an estimated six months after they quit, according to Finally Free. Always remember that the health risks far outweigh the few extra pounds. Increased risks of cancer, lung disease, heart disease and premature birth in pregnant women are all health risks associated with smoking, according to Weight-Control Information Network.
