Quit Smoking Weight Gain
Avoiding quit smoking weight gain is a common goal for those who are quitting smoking. You are not alone if you are afraid that you will gain weight when you stop smoking. Many people assume that they will gain weight and it becomes a barrier for them to set their quit date. The good news is that you don't have to gain weight when quitting smoking! Share your own success tips to help others!
The average weight gain while quitting smoking is only 5-10 pounds and the health risks from this weight gain are far less than if you were to continue smoking. It's important to remember that quitting smoking is the best thing you can do for your health and should be your initial priority.
One of the biggest issues for people gaining weight during a quit attempt is that they replace their cigarettes with food.
may also make you less likely to
These two minor changes, can add up to a few extra pounds. So, let's talk about some of the best smoking quit tips for avoiding weight gain.
- Avoid foods that you associate with smoking. Do you smoke most often while eating "bar food?" Try cutting down on the burgers and fries, at least while you're new to quitting.
- Use sugar-free or low-sugar gums and candies instead of the higher calorie options. Eating 4 regular suckers every day can add 250 calories or more. Candies and gum can be great substitutes for smoking, just look for the lower calorie options.
- Drink lots of water. Not only will you help increase your energy (afternoon fatigue is often due to dehydration), but you'll also help slow down your meals. This allows you to listen to your hunger cues and eat a reasonable portion size.
- Eat regular meals and snacks. As a general rule, don't go more than four hours without eating. Your blood sugar drops and then you'll end up eating more because of it. Besides, you'll be cranky and more likely to crave a cigarette!
- Choose crunchy vegetables as snacks. These can help relieve tension in your jaw and are low-calorie, high nutrient snacks. Baby carrots, pepper strips, celery, and broccoli are great options. If you need dip for flavor, choose low-fat dressings or hummus.
- Try playing with plastic straws or tooth-picks if you need to stimulate your mouth. They can be great substitutes for food.
- Give yourself permission to eat sweets; just don't over-do-it! Most people find it helpful to plan a treat at lunch or dinner, that way you avoid binges because you've been denying yourself. Look for low-sugar, lower-fat options.
Evidence also suggests that there are two aids that may help with initial weight gain while quitting smoking.
quit smoking gum
have been shown to delay quit smoking weight gain. Unfortunatly, you may gain weight upon quitting the medication.
The nicotine in cigarettes slightly increases your metabolism (approximately 10%) and may act as an appetite suppressant. So, for someone who burns 2,000 calories a day, that means the nicotine contributes to 200 of those calories. A safer weight loss method
would be to decrease those calories (a regular soda has 200 or more calories) or increase the amount you burn through exercise (walk briskly for 30 minutes).
On that note, avoid any strict dieting
at this time. Studies suggest it will derail your attempts to quit smoking. Be sensible about your diet and exercise. Quitting smoking should be your priority now.
Deal with any quit smoking weight gain once you feel you're comfortable as an ex-smoker. Don't forget to check out my favorite
healthy eating resources
to help you avoid any fad diets and make real, lasting changes!
Do you have a healthy tip to share on how to avoid weight gain? We want to hear it!
Do you have a great tip to avoid weight gain?
Do you have a great tip about quit smoking weight gain? Share it! We want to know your healthy tips to avoid weight gain while quitting smoking!
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