How do you avoid weight gain when you quit smoking?

This is really a "tricky" one! The American Academy of Family Medicine recommends that tobacco users that are also overweight, have type two diabetes and or hypertension choose to quit tobacco first because it is the GREATER of the two evils, so to speak. HOWEVER, our providers really want to help you with your overall health and quitting tobacco is NOT mutually exclusive to the other behaviors you are tracking in the program.

Behavior change experts recommend to "SWAP" a habit with tobacco. If you are used to having a cigarrette after dinner, SWAP that habit for one of our health behaviors, like drinking a glass of water.

Some of our users find that picking "Drink More Water" is actually a helpful way to cut back on tobacco with that simple swap of behaviors.

When quitting smoking, some individuals may experience weight gain as their metabolism adjusts and their appetite returns to normal. However, there are strategies you can employ to minimize weight gain during the quitting process. Here are some tips:

1. Adopt a healthy eating plan: Focus on consuming a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid skipping meals, as this can lead to overeating later. Pay attention to portion sizes and practice mindful eating to be more aware of your body's hunger and fullness cues.
2. Stay physically active: Engaging in regular physical activity can help prevent weight gain and manage cravings. Choose activities you enjoy and make them a part of your routine. Exercise can help reduce stress, boost your mood, and increase your metabolism.
3. Keep healthy snacks on hand: Replace the urge to reach for a cigarette with healthy snacks. Opt for low-calorie, nutrient-dense options like fruits, vegetables, nuts, or air-popped popcorn. These snacks can help satisfy cravings and keep you feeling full without contributing to excessive calorie intake.
4. Stay hydrated: Drinking plenty of water can help curb cravings and keep you feeling full. Sometimes thirst can be mistaken for hunger, so staying hydrated can help prevent unnecessary snacking.
5. Avoid high-calorie foods and sugary drinks: Be mindful of foods that are high in calories and low in nutritional value, such as sugary snacks, desserts, and sweetened beverages. Opt for healthier alternatives and limit your consumption of these calorie-dense foods.
6. Find alternative activities: Replace the habit of smoking with healthier activities that keep your hands and mind occupied. Engage in hobbies, exercise, take walks, or practice relaxation techniques like deep breathing or meditation to manage stress and distract yourself from cravings.
7. Seek support: Surround yourself with supportive individuals who understand your goals and can help you stay motivated. Consider joining a tobacco cessation program or support group that offers guidance and encouragement during the quitting process.

Remember that weight gain, if it occurs, is typically manageable and temporary. The health benefits of quitting smoking far outweigh the potential weight gain. Focus on adopting a healthy lifestyle overall, including regular physical activity and a balanced diet, to maintain a healthy weight and support your overall well-being. Keep on tracking your health in PreventScripts and use your My Plan weekly survey to track your progress! For additional tobacco cessation support please access these free services through this link! https://map.naquitline.org/default.aspx