You have decided that you want to do yourself some good and quit smoking. But the rumours about the post-smoking weight gain scare you off?
Even if quitting smoking does not mean that you will inevitably gain weight, there are still some correlations that can favour weight gain, making this more than just a myth about smoking. Let’s break down the reasons behind post-smoking weight gain and how you can maintain a healthy balance while embracing a smoke-free life.
Why do people gain weight after quitting smoking?
1. Nicotine’s role in metabolism
Nicotine, the addictive chemical in cigarettes, increases your resting metabolic rate. This means your body burns calories faster when you’re a smoker. Once you quit, your metabolism returns to a normal pace, and your body burns fewer calories, leading to potential weight gain if your eating habits remain the same.
2. Increased appetite
Nicotine acts as an appetite suppressant. When you quit smoking, you may notice that you feel hungrier more often. This increased appetite, combined with cravings for snacks or comfort foods, can lead to overeating, especially during the early stages of quitting.
3. Keeping habits
For many smokers, the habit of having a cigarette in hand or mouth becomes a ritual. After quitting, people often replace this habit with food, leading to frequent snacking or indulging in sugary and high-calorie foods.
4. Taste and smell improve
Smoking dulls your sense of taste and smell. When you quit, these senses sharpen, and food often tastes better than ever before. This newfound appreciation for flavors can lead to larger portion sizes or a desire to try more foods, especially those high in sugar or fat.
5. Emotional eating
Quitting smoking can be stressful, and some individuals turn to food as a coping mechanism. Without cigarettes to manage stress, boredom, or anxiety, emotional eating can become a go-to solution.
How much weight do people typically gain?
On average, people gain about 2-5 kilograms in the first six months after quitting smoking. However, weight gain varies from person to person and depends on factors such as genetics, lifestyle, and eating habits. While this may seem discouraging, it’s essential to remember that the health benefits of quitting far outweigh the risks of a few extra kilograms. But, most importantly, we have some tips for you to minimize weight gain after quitting smoking.
How to prevent or minimize weight gain after quitting
If you’re concerned about gaining weight after quitting smoking, there are strategies you can adopt to stay on track. Here’s how:
1. Focus on a balanced diet
Choose nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. These options can help you feel full longer without adding excessive calories.
2. Be mindful of snacks
Replace high-calorie, sugary snacks with healthier alternatives. Fresh fruits, raw veggies with hummus, or nuts in moderation are great options. If you miss the hand-to-mouth action of smoking, try chewing gum or sugar-free mints.
3. Stay hydrated
Sometimes, thirst can be mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and curb unnecessary snacking.
4. Exercise regularly
Physical activity can help counteract the metabolic slowdown caused by quitting smoking. Aim for at least 30 minutes of moderate exercise most days of the week. Exercise not only burns calories but also reduces stress and helps manage cravings.
5. Manage stress
Stress management is crucial when quitting smoking. Explore techniques like meditation, deep breathing, yoga, or talking to a specialist to help you cope without turning to food.
Why quitting smoking is still worth it
Besides many reasons that could lead you to gain weight after quitting smoking, a third of smokers do not actually gain weight after they quit. And while potential weight gain might scare you, the health benefits far outweigh this temporary inconvenience. Within weeks of quitting:
- Your lung function improves, making it easier to breathe.
- Your risk of heart disease decreases, as your blood pressure and heart rate normalize.
- Your skin starts glowing, as oxygen flow to your skin improves.
- Your risk of serious illnesses, such as cancer and stroke, diminishes significantly over time.
Weight can always be managed through a healthy lifestyle, but the damage caused by smoking is often irreversible. By quitting, you’re giving your body the chance to heal and thrive!
