Many people gain weight after they stop smoking. The average weight gain is about 10 pounds in the first year after quitting. But this is an average. It is certainly possible to quit without gaining weight. As the person in this article in US News and World Report describes, with increased physical activity and mindful food choices you, can find a ‘sweet spot’ and be both tobacco free while losing weight.
Eating larger portions during meals, and snacking on calorie dense foods, are probably the major causes for gaining weight after becoming tobacco free. Nicotine can act as an appetite suppressant, so after stopping people may eat more and more often. Also, for many people taste and smell improve after stopping so the reward they experience from sweet or tasty foods is enhanced.
Another factor is less activity. It takes energy to smoke. People usually get up and go outside to smoke, or fidget more while smoking or vaping. These few calories that are burned in the activities of smoking add up over the course of weeks, and months.
Making healthy snack choices, watching portion size, eating mindfully to fully enjoy each bite, and becoming more physically active are the keys to achieving a healthy weight along with a healthy smoke free lifestyle. Stock up with low calorie snacks and be aware of portion size. Use the additional time and energy gained from stopping smoking to be more physically active. Activity and exercise not only burn calories, but will lower the intensity of cigarette cravings.
The single best thing a person who smokes can do for their health is to stop smoking. Don’t let fear of weight gain delay quitting. You can ‘hit the sweet spot’ with mindful eating and more physical activity. You can find additional information on the Mayo Clinic website .
Enjoy living healthy and free.
Michael V. Burke, Ed.D
Program Director and NDC Counselor/ CTTS
