The decision to stop smoking affects more than just your lungs---it also can affect your weight. While some smokers gain weight as they stop smoking, there are precautions to take that prevent you from gaining weight. Remember, the decision to quit smoking can prevent the onset of chronic health conditions---temporarily gaining a few extra pounds is worth the rest of your life, according to Finally Free.
Prevalence
Although not all smokers who cease smoking will gain weight, the average weight gain of those who do is an estimated 10 pounds or less, according to the Weight-Control Information Network, a division of the National Institute of Diabetes and Digestive and Kidney Diseases. An estimated 10 percent of smokers who stop smoking will gain a more significant amount of weight, such as 30 pounds or more.
Causes
New ex-smokers may gain weight because they may initially feel hungrier, according to the Weight Control Information Network. Some smokers choose to satisfy food cravings with smoking instead. When you stop smoking, you may find your distraction is gone. However, this does not have to be the case. Many smokers find they are better able to lose weight after quitting smoking because they feel healthier and find they can exercise for longer periods, which helps to enhance weight loss.
Diet Changes
When a person quits smoking, he may experience increased cravings for sweets and other high-fat foods. Because these can cause weight gain, it is important to make a commitment to avoid these before you quit smoking. Clear out your pantry and refrigerator shelves of unhealthy foods. Select a healthy diet plan you can follow and make efforts to eat several small meals a day. This can reduce your hunger and satisfy your need for oral fixation, which can often accompany smoking. Drinking water when you feel hungry also may help to reduce cravings, according to Young Women's Health, a site sponsored by the Children's Hospital Boston.
Lifestyle Changes
In addition to dietary changes, you also should incorporate exercise into your daily routine. Finally Free recommends taking a walk after eating a small meal or snack, especially if you are accustomed to smoking after eating. This can set a healthy habit. You also should find tasks and hobbies to keep you busy---add an exercise class, spend time with friends or take up a hobby you have been wishing to try, according to Young Women's Health.
Outlook
After six months of successful quitting, many former smokers find they have lost some or all of the weight they gained after quitting smoking, according to Finally Free. This is because they have adjusted to the life of a non-smoker. Remember that smoking even one pack of cigarettes per day puts as much stress on the heart as being 90 pounds overweight, according to Finally Free.
