Many smokers are reluctant to quit due to fears of weight gain. While some people do pack on the pounds after quitting smoking, it's easy to make up for the small decrease in metabolism through diet and exercise. Look at this time in your life as an opportunity to make several healthful changes. Even if you do gain a few pounds, the health benefits of quitting vastly outnumber the disadvantages.
Metabolism
The act of smoking suppresses your appetite and may increase your metabolism slightly. Upon quitting, your metabolism and appetite return to their normal levels. If you continue to eat as you have before quitting, you may gain a few pounds. This effect may be compounded if you substitute a snack break for your cigarette breaks, so be mindful of the substitute behaviors you use during your smoking cessation program.
Appetite
Not only does quitting smoking increase your appetite, it also heightens your ability to smell and taste food, which may make you want to eat even more. Be aware of this when you eat after quitting. Enjoy these enhanced senses by slowing down and enjoying your food slowly; this will help you feel full before you've stuffed yourself and prevent overeating.
Tips
Instead of eating a snack during your "smoke" breaks, try chewing sugar-free gum, drinking a calorie-free beverage such as unsweetened iced tea or do something pleasurable that isn't food-related, like reading a magazine for a few minutes. Engage in regular exercise to rev up your metabolism and burn off excess calories. Choose healthy foods and snacks, and look for small ways to cut calories that don't feel sacrificial, like switching from full-fat dairy products to low-fat.
Benefits
Although weight gain and slowed metabolism after quitting smoking may be frustrating, remember that becoming a nonsmoker is one of the best things you can do for your health. Some of the benefits are almost immediate; your heart rate, blood pressure and carbon monoxide levels drop to normal within one day. Over the next few months, you'll experience improved circulation and lung function, as well as decreased coughing and shortness of breath. Your risk of heart disease will be half that of a smoker's after one year, and after 15 years, it'll be the same as a nonsmoker's. Your risk for getting several types of cancer also decreases over the first few years after quitting.
