According to the American Lung Association, many people start smoking to avoid weight gain and many more fear quitting the habit because of potential weight gain. Nicotine works as an appetite suppressant and can boost metabolism slightly. Nicotine is physically addicting and quitters will experience withdrawal symptoms that include cravings for sweets and tobacco. The cravings will pass within a couple of weeks, however, report American Lung Association doctors, and there are a few simple steps you can take to avoid weight gain after quitting smoking.
Step 1
Exercise every day to reduce the stress of quitting while working off calories to avoid weight gain. Walking is an excellent exercise because it is free, can be done almost anywhere and can provide distractions to your incessant cravings.
Step 2
Find other things to put in your mouth while you go through the most difficult periods. Doctors at the Mayo Clinic report that you need to keep your mouth busy during withdrawal by chewing on sugarless gum or flavored toothpicks. Keep a supply of crunchy snacks ready such as celery or carrot sticks.
Step 3
Keep track of your food intake by maintaining a food journal. It's much more difficult to justify eating when you can see in black and white how many calories you've already consumed for the day. Write down everything you eat and their respective calorie counts.
Step 4
Change your eating habits. In addition to working to reduce fat and calorie intake, look for other ways to make changes. Get up from the table and do something if you typically smoke after eating to keep yourself from overeating. Eat six small meals a day to boost your metabolism.
Step 5
Make a list of why you smoke. Keep a diary while you're still smoking to document the kinds of feelings and emotions you are having when you desire a cigarette. See a counselor or find other ways to deal with your feelings that can turn your desire to smoke into a stronger desire to eat.
Tips and Warnings
- Plan ahead for the first few weeks following your quit date. Plan your meals and exercise as well as activities to keep you busy and distracted. Choose a few weeks that are not already full of stressful events when you can pamper yourself. Change your attitude. Instead of thinking about how hard it is going to be or how you will feel so deprived, think of quitting as a gift to yourself and your loved ones.
- Avoid places where you smoked and that have high calorie temptations such as the coffee shop with all its baked goods or the bar where you might overindulge in drinking, which can cause weight gain while lowering your inhibitions and resolve to stay off cigarettes.
Things You'll Need
- Sugarless gum
- Toothpicks
- Food journal
- Feelings diary
Member Comments