Does Quitting Smoking Leads to Weight Gain

Many smokers don’t quit smoking as they fear weight gain. And once a quitter gains weight s/he goes back to smoking to lose the same. It is quite common for you to gain a small amount of weight in the first few months, but this can be avoided if you keep the basics right.

Why do we gain weight?

Smoking because of its high nicotine content depresses appetite for some food groups.  It also increases metabolism where your burn more calories. Smoking also becomes a substitute for eating. It tends to increase the passage of food through the lower digestive track which results in food getting swept off before the nutrients are absorbed. After meals rather than taking a second helping or indulging in a desert, smokers prefer to take a smoke and mark an end to the meal.

Steps to avoid weight gain after quitting:

Regular exercise: Include a 30 minutes physical activity in your daily regime. This not only burns calories but also helps relieve withdrawal symptoms and cravings.

Keep a check of your diet: Take smaller portions, eat slowly and relish your food. Take small bites, enjoy the taste and texture of the food. Put your spoon/fork down after every bite. Have a glass of ice water before meals, also during meals have small sips of ice-cold water. You should prepare your portions nicely and don’t go for second or third helping. If you really need to have desert, take a slice of fresh fruit.

Food Diary: Maintain a food diary and track your eating habits on a regular basis.

Keep healthy snacks handy: Recent quitters have strong hunger pangs and want to keep their mouth full. Have lots of veggies at hand. Keep carrot or celery sticks, cherry tomatoes, cucumber slices, broccoli flowerets, cauliflower buds, etc. handy. Carry sugar-free gums to keep your mouth occupied. Opt for small portion of low-cal snacks.

Stay clear off alcohol as they are high on calorie.

Try to go to bed early to avoid any post dinner hunger pangs.