How to Quit Smoking Without Gaining Weight

One of the biggest reasons why smokers decide against quitting for good is the fear that they will gain weight.

Although this does happen, you really don't have to if you know why it happens and how to prevent yourself from gaining weight when you do quit smoking.

In reality, you only gain about 5 - 8 extra pounds when you quit smoking which to me far outweighs all the health related problems you are exposed to as a smoker.

In this article, I'll show you how to deal with quitting your smoking habit and avoid gaining weight at the same time.

Understanding the Weight Gain That Comes with Quitting

To better understand what happens when you quit smoking that triggers weight gain watch the video on the right.

In a nutshell, nicotine is an appetite supressant so when you quit smoking, the lack of nicotine causes you to put on weight because you tend to eat more than you usually would. More food means more calories.

Following some simple steps to watch what you eat and a little physical activity can almost balance you out meaning you may not gain any weight at all.

What You Should Do To Avoid Weight Gain

Since we've already established that you're going to gain weight because you'll likely eat more (and this is natural), focus on eating healthier and more beneficial food that will not only satisfy you but help to counteract your cigarette cravings.

In addition to eating, a little physical activity will also help to burn off those excess calories and help you in the process of quitting. Studies show that people who exercise while trying to quit are more successful than those who do no exercise at all.

Below are some tips for eating and physical activity that will help you quit smoking without the weight gain.

What To Eat

  1. Fruits and vegetables - get at least 8 to 10 servings of fruit and vegetables every day. Most fruits and veggies are rich in antioxidants and also low in calories.
  2. Whole grain cereals, pastas and bread.
  3. Opt for snacks that are fat free or low fat such as pretzels and foods low in saturated fats, trans fat and cholesterol. Read food labels carefully.
  4. Drink lots of water - Forget about alcohol. Alcoholic beverages usually bring back the urge to smoke as well as caffeinated drinks such as coffee, soda and tea.
  5. Hard candy that is sugar free is a good substitute for reaching for a pack.

Getting Physical...

Keeping the weight off doesn't mean you have to go sign up for the gym and take intense aerobics classes. Here are some suggestions on physical activity that can go a long way to quitting without gaining weight.

  1. If you usually take the elevator, take the stairs instead. If your floor is really high up, come off on a lower floor and walk up the remaining stairs.
  2. Take a walk around the neighborhood or go for a jog or swim.
  3. Go for a bike ride or a hike with friends.
  4. Walk the dog.
  5. Learn a new dance.

Even though, this article is about not gaining weight with smoking cessation lets not forget the real reason why we're here. You want to quit smoking hopefully for good.

This can be a challenge and at times you may find yourself craving a cigarette.

Watch the video below for some tips on what to do when you need to quit smoking for good or try this quit smoking system to help you quit naturally.

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angela_michelle profile image

angela_michelle 4 years ago from United States

This is a very useful article, that I think could help those considering quitting smoking. I have watched many people try to quit, and it has been very hard for them.

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