Weight gain is not the direct result of quitting smoking. It is more often what happens when a person substitutes one type of oral gratification or way of self-soothing (smoking) with another (eating).

Smokers weigh less because smoking depresses the appetite for certain foods, while quitters, whose appetites are not suppressed, gain weight because they take in more calories.

Nicotine may also alter the smoker’s metabolism so that smokers burn more calories and convert fewer calories into fat. In addition, smoking serves as a meal terminator (rather than taking a second or third helping or dessert, you are likely to stop eating and have a cigarette).
Not everyone who quits smoking will gain weight. However, The California Smokers’ Helpline reports that people who quit smoking gain an average of 5 pounds. This may or may not be true for you.

Some people do not gain any weight after quitting smoking. The good news is that the potential for weight gain can be minimized if smoking cessation is accompanied by a moderate increase in physical activity and a plan that incorporates alternative coping strategies. Some tips to help prevent weight gain when quitting smoking include:

• Nurture yourself. Commit to treating yourself with care instead of turning to cigarettes, food, or alcohol to calm you down. Learn new ways to self-soothe when you begin to feel stressed or anxious.
• Eat healthy, varied meals. Eat plenty of fruits and vegetables and limit your fat intake. Avoid fried and high-fat foods. Seek out low-fat options that look appetizing to you and you will actually eat.

Alter your eating routine. Practice these mealtime and between-meal tips:

• Take smaller portions – encourage this by using smaller plates
• Eat slowly and try to be the last one finished
• Put your fork down between bites
• Drink a large glass of water with each meal and take frequent sips between bites
• Serve fruit for dessert or skip dessert altogether
• Get up from the table as soon as you finish
• Terminate your meal with a nonsmoking activity such as taking a walk, brushing your teeth, or washing the dishes
• Stock up on raw vegetables for healthy between-meal snacks
• Go to bed earlier to avoid the temptation to snack.
• Drink lots of water. Increasing your daily water intake (6-8 eight oz. glasses are ideal) will help you to feel full and deter you from eating when you’re not hungry. Water will also help flush toxins from your body.
• Take a walk. Not only will it help you burn calories and keep the weight off, walking will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.
• Go easy on yourself and be proud of yourself for quitting. Quitting smoking is not an easy thing to do but is essential for living a long, healthy life.

Acknowledge that what you are going through is challenging and take pride in the fact that you’re committed to taking better care of yourself and those close to you.

• Accept yourself for who you are. If you have quit smoking, then accept yourself as someone who has taken a turn to better health.
• Avoid alcohol or limit yourself to 1 drink a week. Alcohol can make you fat at the wrong places.
• Avoid eating past 9pm. The body’s metabolism slows down at night so food consumed past this hour will take longer to digest.
• Instead of having 3 main meals a day, spread them out to 6 small meals throughout the day. This can help you maintain a high metabolism throughout the day and you burn more calories.

Do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you. Some suggestions for activities include:

• Walking or jogging
• Biking
• Hiking
• Swimming
• Doing aerobics
• Going bowling 
• Playing sport 
• Yoga

Activities around the Home

• Gardening
• Cooking, grilling, or baking
• Organizing/cleaning out the basement, garage, or attic
• Organizing a yard sale
• Painting/redecorating rooms
• Washing/waxing the car

Going Out

• Going fishing, hunting, or camping
• Having a picnic 
• Going shopping
• Getting a manicure or pedicure
• Going for a leisurely drive
• Going to a garage sale or yard sale
• Going to a library or bookstore 
• Going to a museum
• Going to the movies

Even if you still gain weight, always remember that it is nothing compared to what smoking will do to your health in future. Furthermore, preventing weight gain is much easier than quitting smoking. As long as you quit smoking, everything else will look easy

One of the worst parts of quitting is being around other people who smoke. The urge to light up will be the worst during these times. While it’s not realistic to stay away from EVERYONE who smokes, there are ways that you can stay strong.