Quit Smoking Weight Gain Prevention Tip #1: Make Quitting Smoking Your First Priority

Research into the connection between weight gain and smoking cessation has shown that it is best to make quitting smoking your first priority, then, once this is successfully managed, you can look at losing weight if necessary.  Trying to stop smoking can be stressful as it is, you don’t need to stress yourself out more by worrying about weight gain.  Combining both will only serve to stress you more.

Quit Smoking Weight Gain Prevention Tip #2: Know What to Eat When You Quit Smoking

Since smoking does increase your metabolic rate, you might want to make a few changes in your diet to compensate for the lack of metabolism.  This may not always be necessary.  In fact, you may be able to continue your normal diet without gaining weight.  But, if you are really concerned about the possibility of quit smoking weight gain, you can cut back on a few simple things – such as butter – to reduce your caloric intake. 

Some “food” for thought – eliminating the following foods from your diet will help you “make up” those extra 200 calories that may not be getting burned now that you have quit smoking:

• 1 hot dog and roll = 250 calories
• 2 frozen waffles = 240 calories
• 20 potato chips = 220 calories
• 2 light beers = 220 calories
• 2 oz of cheddar cheese = 220 calories
• 4 chocolate sandwich cookies = 213 calories
• 1 small order of McDonald’s fries = 210 calories
• ½ cup of macaroni and cheese = 205 calories
• 2 tablespoons of butter = 200 calories

Stock your fridge and pantry with healthy eats.  Rather than taking a negative approach, you should see your decision to kick the habit as a positive change in your life to become more healthy and vibrant.  To this end, you should do your best to get rid of the junk food and stock up on healthy foods.  Many smokers use food as a reward for not smoking, or as a substitute for smoking.  Rewarding yourself is perfectly OK, but you should try to avoid using junk--or unhealthy--food as a reward.  However, surrounding yourself with healthy foods will help you avoid gaining weight, in case you should end up relying on food as you strive to stop smoking.

You can also try treating yourself to non-food reward items.  Some individuals treat themselves with decadent dark chocolate, slice of cake, or other rich food items.  Give yourself some kind of reward for each day or week that you go without smoking, but strive to reward your self with mostly non-food items.  Instead of food, give yourself a long, luxurious bubble bath, a new clothing item, or just the gift of a quiet, stress-free evening watching your favorite TV show or movie.

Quit Smoking Weight Gain Prevention Tip #3: Become More Active 

Even a small amount of added activity can help compensate for the calories that may be no longer burned off when you stop smoking.  Now that you have quit, your energy levels should be higher, which should make it easier for you to engage in physical activity.  For example, a brisk 45 minute walk will burn 200 calories, as will 30 minutes of swimming laps.  In addition, engaging in these activities can help keep your mind off cravings by distracting you from smoking and helping reduce stress and tension.  In fact, your brain releases endorphins when you exercise, which helps make you feel better, and increases your metabolism, which helps you burn calories faster and more efficiently.

Go for a walk or job whenever a craving strikes.  It is recommended that those who wish to stop smoking get some form of daily exercise.  Exercise helps counter the symptoms of nicotine withdrawal that smokers experience upon quitting.  Some form of daily exercise will not only help you feel better and keep you distracted from smoking, but it will also ensure that you don't experience any significant quit smoking weight gain.

If you don't have time to incorporate a daily exercise regime into your schedule, try to find hobbies that keep you outside and off the couch.  Maybe you can rediscover the freedom and fun of riding a bicycle.  Perhaps you enjoy gardening, or note that the yard needs a little work done.  For fun, take a dance class, or purchase a videotape you can practice with at home.