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How Not to Gain Weight When Quitting Smoking?

When you are trying to quit smoking, you may be concerned about weight gain. That’s always a possibility, but you can take some steps either to try and not gain weight or to try and lose the weight gain.


Increased weight is not an inevitable consequence when you quit smoking. Many people don’t even gain a pound after quitting. However, research has shown that over a two-year period after quitting, successful quitters gain an average of five pounds.

Five pounds are not that much. You have to remember that smokers have a tendency to weigh less than non-smokers anyway. It may be healthier to gain a few pounds rather than looking so thin. You can think of it that way. If you don’t like that think, smokers usually smoke instead of eating food. You need to come up with other things to put into your mouth instead of that cigarette.

  • Eat a well-balanced diet and avoid all those sugary and fatty foods.
  • Satisfy your cravings for sweets by eating small pieces of healthy fruits.
  • Have low-calorie foods on hand for nibbling.
  • Buy some sugar-free hard candy or gum.
    • Try carrots, celery sticks, raisins or apples.
    • Some small foods, because cravings don’t last too long before it goes away.

If you think you can’t give up those fatty foods, you need to remember that another good way to combat those pesky cravings is to exercise. It doesn’t have to be much and before remember to take it slow at first. You’ve been smoking for a while, so you’re probably not in good shape to begin with. You need to start off slow.

  • Go for a walk around your neighborhood.
  • Go to the gym and lift some weights.
  • Rent an exercise video and work-out at home.
  • Exercise with a friend.
  • Exercise at least three or four times a week.

These different activities will occupy your mind, so you won’t think about the cravings that much and you won’t pick up that cigarette. You will feel better about yourself.

If you still don’t think you’re able to do that, you should accept the fact that you might gain weight. However, you need to realize that those five pounds is not that bad. And as time passes, those bad cravings will lessen in intensity, so you won’t have to constantly chew that gum or bite into that celery stick.

And most importantly, a little extra weight isn’t that bad. You’d have to gain around 80 to 90 pounds to do as much damage to your health as smoking one pack of cigarettes a day. Those cigarettes are going to do the most damage and will eventually lead you to an early grave. You don’t want to deal with a slow death that typically has you lying in a hospital bed. Your death will often occur after an extended illness or painful suffering.

And one final note. Successful quitters will be happier and healthier after giving up cigarettes. They won’t mind a little extra weight.

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