Quit smoking without gaining weight?

Quitting smoking is a great and admirable decision. Many smokers are also concerned with the issue of weight gain after quitting. But is quitting smoking always associated with weight gain, or can you quit without gaining weight?? Here you find out, why many former smokers gain weight after a smoking stop at all and which can help with the smoking cessation against weight gain. But first of all, it should be said that you will not necessarily gain weight, and a possible weight gain should not deter you from your quitting project, because quitting smoking offers you many health benefits.

Quit smoking without gaining weight?

Will I gain weight as a non-smoker?

Five kilograms more, five kilograms less, where will the scale settle after quitting? You may actually gain some weight during the quitting process. However, the weight gain is usually not as high as many people fear. It is estimated that 80% of former smokers gain 4.5 kg on average. But there are also some ex-smokers who manage to maintain or even reduce their weight. Weight gain often affects people who do not exercise much and who ate an unhealthy diet before they stopped smoking. If you compare the weight of smokers and people of comparable age who have never smoked over a longer period of time, you will not notice any difference.

Why do I gain weight when I quit smoking?

Smoking affects your metabolism in two ways:

  1. It increases the energy consumption of the body.
  2. It suppresses appetite and hunger at the same time.

After quitting, the metabolism needs a little time to adjust and get used to the smoke-free life. Therefore, at first, your body’s energy consumption decreases by up to 200 calories. Besides, it may make you feel more hungry. If you eat more than before, this can also be triggered by needs that you previously compensated for with smoking, such as relaxation, a break or a reward.

The excess calories taken in by eating more are stored by the body as fat. Therefore, you may temporarily gain some weight when you stop smoking. On average this is up to four kilograms. Conversely, it is also important to understand that smoking does not make you slim or help you lose weight.

Basically, you should not go crazy with the issue of weight when quitting, but choose a healthy approach. Consider how much weight gain would be okay for you at most, eat a balanced diet and incorporate exercise into your daily routine. In the next section we have put together more tips for you that can help you maintain your weight while quitting.

What can I do against gaining weight when quitting?

When it comes to your weight, you always have ways to influence it, z.B. through exercise and your diet. Since energy consumption decreases during quitting, activities that increase energy consumption help against gaining weight. This can be a sport of your choice, but also small changes for more exercise that can be easily integrated into everyday life. These include walking up stairs instead of taking an elevator, shopping by bike instead of driving, or making a date to go for a walk instead of drinking coffee. Think about what would be the best activities for you and your everyday life.

Quit smoking without gaining weight?

Another way to influence your weight change is through your diet. You can prevent gaining weight by eating a balanced and healthy diet. Eat more fruits, vegetables and whole grains and try to avoid too many sweets and fatty foods. Try to be aware of your food and enjoy it – can you notice how your sense of taste and smell has improved since quitting??

Not only what you eat can matter, but when you eat it and how much. You can try out eating five small meals instead of three large meals throughout the day. Your body can burn calories better with five smaller meals.

What can also help you maintain your weight while quitting are nicotine replacement products like Nicotine gum or Nicotine spray, the it in the pharmacy to buy there. The therapeutic nicotine ingested through the products acts in a similar way to the nicotine supplied to the body by smoking a cigarette: Your energy expenditure is slightly higher and food cravings are reduced. The use of nicotine replacement products is recommended for at least 12 weeks. They allow you to slowly reduce your nicotine intake to zero. So the body has time to slowly change its consumption and psychologically you have more time to learn to deal with food cravings and craving attacks. At the same time Chewing nicotine gum or Sucking nicotine tablets distract from your smoking and eating cravings. Both products are sugar-free, so you don’t have to worry about extra calories. If you don’t want to use an oral product, there are also Nicotine patches, that you stick on your skin once a day to relieve your urge to smoke for 16 hours.

Are you still unsure about Nicotine replacement therapy is the right quitting method for you? Find out now how exactly it works and can help you quit!

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