Print Quitting smoking is the best decision you can make for yourself. It brings numerous benefits, but many smokers worry about gaining weight. It’s essential to focus on the health benefits and not on your weight.
The fear of (temporary) weight gain is unfortunately valid; half of the people who quit smoking gain 4 to 6 kilograms. While gaining weight may not be pleasant, it usually occurs only in the initial period. After the first three months, weight gain tends to decrease, after six months, your weight typically stabilizes. It’s important to accept that some weight gain is likely and to go on a diet while quitting smoking.
Why do you gain weight when you quit smoking?
- Increase appetite. Nicotine intake from smoking suppresses appetite.
- Lower metabolism. Smoking boosts metabolism, resulting in extra energy burning of approximately 140 to 200 calories per day. When you quit smoking, you miss out on this additional calorie burn. For instance, if you smoked twenty cigarettes per day, the lower metabolism in the first month could lead to gaining around one and a half kilograms.
- Changed eating habits. Many smokers alter their eating patterns when they quit. Instead of a cigarette, they put something tasty in their mouth, especially cookies, candies, and snacks, even after the withdrawal period. The extra cookie becomes a habit. Additionally, you may taste your food better after quitting smoking, making everything taste more delicious, and you may end up eating more. On average, this amounts to 200 to 400 calories per day, resulting in a weight increase of 3.5 to 4.5 kilograms in a month.
Tips for weight management:
- Avoid adopting bad eating habits, such as excessive snacking. Pay more attention to your nutrition.
- During the first 7 days after quitting, you’re most susceptible to extra snacking due to withdrawal symptoms. Try not to give in to it, but also don’t eat too little.
- Plan your meal times and snacks. Have fixed eating schedules.
- Opt for healthy snacks like fruits, yogurt, quark, carrouts, cucumbers or breakfast cake.
- Choose foods rich in fiber as they provide a feeling of fullness.
- Replace a smoking moment with a drink of water, not food.
- Reward yourself for not smoking with something like a new book or a night out, not with food.
- Try to get some extra exercise. It doesn’t have to be intense exercise. Cycling to work or taking a walk after dinner can be beneficial. A 30-minute walk can burn 200 kilocalories.
- Find distractions and avoid stressful situations that trigger overeating. Engage in activities to divert your attention, such as ironing, taking a bath, calling a friend, walking the dog, drinking a glass of water or brushing your teeth. Keep yourself occupied and consider picking up a new hobby.
- Celebrate your achievements and if you slip up, don’t be discouraged; continue where you left off.
- Avoid weighing yourself every day; instead, do it once a week and mentally prepare yourself for possible weight gain in the first months. If your weight stays the same, that’s a bonus.
