STAYING IN CONTROL: What about weight gain?
Many people quit smoking, only to go back to it when they start gaining weight. The average person gains five to seven pounds, but there are things you can do to reduce that amount. In fact, many people gain no weight at all. It depends on personal factors, such as your metabolism and level of activity. If you want to know more about managing weight gain, read on.
Why people tend to gain |
What you can do to keep |
Metabolism slows down. Nicotine is a stimulant, so it speeds up the body's metabolism. With nicotine out of the picture, the body's metabolism may slow down to a more normal rate. This means that the body may start to burn calories a little more slowly. |
Get active. Walk, garden, play with your kids, take the stairs, park farther away from the store, clean the house, etc. All of these activities burn calories. Do aerobic exercise. High-energy activities such as bicycling, swimming laps, or doing aerobics, are natural ways to increase your metabolism. Be sure to consult your doctor before starting a new activity like this. |
Eating more calories. People who are quitting smoking may find they crave sweets more often, because blood sugar levels can be affected by quitting. They may also mistake the nicotine cravings for hunger pangs. Or, they may simply be using food as a strategy to avoid cigarettes. Whatever the case, they tend to increase the number of calories they consume. |
Drink lots of water. It reduces nicotine cravings and hunger pangs. Eat healthy meals. Cook at home, using low-fat ingredients like fish, skinless chicken, lean cuts of meat, and lots of fresh fruits and vegetables. Avoid fast food, which can be very fattening. Watch out for hidden calories in sodas, alcoholic drinks, salad dressings, and other items. Whenever possible, use low-calorie substitutes. Keep healthy snacks on hand. If snacking is one of your strategies for avoiding cigarettes, make sure you have low-fat, low-calorie snacks on hand: carrots andcelery sticks, fruits, pretzels, etc. |
SEE THE HELPLINE FACT SHEET: Quitting Smoking Without Gaining Weight
