Many people gain weight when they quit smoking. Even so, the best action you can take to improve your health is to quit smoking. Focus on stopping smoking first. Then you can continue to improve your health in other ways. These may include reaching and staying at a healthy weight for life.
Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight—30 pounds or more.
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When smokers quit, they may gain weight for a number of reasons. These include:
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Feeling hungry. Quitting smoking may make a person feel hungrier than usual. This feeling usually goes away after several weeks.
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Having more snacks and alcoholic drinks. Some people eat more high-fat, high-sugar snacks and drink more alcoholic beverages after they quit smoking.
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Burning calories at normal rate again. Smoking cigarettes makes the body burn calories faster. After quitting smoking, the body's normal rate of burning calories returns. When calories are burned more slowly again, weight gain may take place.
To help yourself gain only a small amount or no weight when you stop smoking, try to:
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Accept yourself
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Get regular moderate-intensity physical activity
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Limit snacking and alcohol
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Consider using medication to help you quit.
Do not worry about gaining a few pounds. Instead, feel proud that you are helping your health by quitting smoking. Stopping smoking may make you feel better about yourself in many ways.
Stopping smoking may help you have:
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more energy
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whiter teeth
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fresher breath and fresher smelling clothes and hair
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fewer wrinkles and healthier-looking skin
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a clearer voice.
Regular physical activity may help you avoid large weight gains when you quit smoking. It may help you look and feel good, and fit into your clothes better. You will likely find that you can breathe easier during physical activity after you quit smoking.
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Try to get 30 minutes or more of moderate-intensity physical activity on most days of the week, preferably every day. The ideas below may help you to be active every day.
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Ideas for being active every day
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Take a walk after dinner.
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Sign-up for a class such as dance or yoga. Ask a friend to join you.
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Get off the bus one stop early if you are in an area safe for walking.
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Park the car farther away from entrances to stores, movie theatres, or your home.
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Take the stairs instead of the elevator. Make sure the stairs are well lit.
