How to Stop Weight Gain After Quitting Smoking

lose weight after quitting
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One of the things people notice about those who quit smoking is that many gain weight shortly after quitting. This is the big irony of smoking cessation; a person quits smoking to improve his or her health but puts on extra weight, resulting in a new set of health problems. Fortunately, there are ways to reduce the chances of this occurring.

However, along with regular exercise, a new healthy diet, and eating right, many people can prevent putting on the pounds when they quit. Most of them experience weight gain the first few months after they quit which is usually harmless, but there are exceptions. There are also certain rules which can help prevent gaining weight when someone tries to quit cigarettes.

One of the things people notice about those who quit smoking is that many gain weight shortly after quitting. This is the big irony of smoking cessation; a person quits smoking to improve his or her health but puts on extra weight, resulting in a new set of health problems. Fortunately, there are ways to reduce the chances of this occurring.

However, along with regular exercise, a new healthy diet, and eating right, many people can prevent putting on the pounds when they quit. Most of them experience weight gain the first few months after they quit which is usually harmless, but there are exceptions. There are also certain rules which can help prevent gaining weight when someone tries to quit cigarettes.

Table of Contents

  1. Avoiding Weight Gain When Quitting Smoking
  2. Dealing With Weight Gain After Stop Smoking
  3. How to Stop Weight Gain After Quitting Smoking
  4. Best Diets to Quit Smoking
  5. Does Vaping Make You Gain Weight?
  6. Frequently Asked Questions
  7. Closing Thoughts

Table of Contents

  1. Avoiding Weight Gain When Quitting Smoking
  2. Dealing With Weight Gain After Stop Smoking
  3. How to Stop Weight Gain After Quitting Smoking
  4. Best Diets to Quit Smoking
  5. Does Vaping Make You Gain Weight?
  6. Frequently Asked Questions
  7. Closing Thoughts

How to Avoid Gaining Weight When You Quit Smoking

The best way to avoid gaining weight after quitting smoking is to control one’s eating habits.

  • Do not eat overly salted, sweet, or processed foods.
  • Instead, go for fresh fruits and vegetables (not tinned) and lean beef, chicken, pork, or fish.
  • It is also important to not overeat and avoid eating between meals.
  • People in a smoking cessation program should eat healthy portions of the vital food groups.
  • Incorporating an exercise program that includes cardiovascular exercises, such as walking, jogging, and swimming is also essential.

Before stopping to smoke, see a doctor about incorporating a diet and exercise routine into your smoking cessation program.

Why It Is Hard to Quit Smoking Without Weight Gain

According to Dr. J. Taylor Hays, writing, weight gain after quitting smoking is very common because smoking suppresses the appetite and increases metabolism.

Quitting causes the appetite and metabolism to return to normal, resulting in people eating more but burning fewer calories. He also pointed out that a person’s sense of smell and taste improves after quitting, giving people who quit an incentive to eat more.

The best way to avoid gaining weight after quitting smoking is to control one’s eating habits.

  • Do not eat overly salted, sweet, or processed foods.
  • Instead, go for fresh fruits and vegetables (not tinned) and lean beef, chicken, pork, or fish.
  • It is also important to not overeat and avoid eating between meals.
  • People in a smoking cessation program should eat healthy portions of the vital food groups.
  • Incorporating an exercise program that includes cardiovascular exercises, such as walking, jogging, and swimming is also essential.

Before stopping to smoke, see a doctor about incorporating a diet and exercise routine into your smoking cessation program.

Why It Is Hard to Quit Smoking Without Weight Gain

According to Dr. J. Taylor Hays, writing, weight gain after quitting smoking is very common because smoking suppresses the appetite and increases metabolism.

Quitting causes the appetite and metabolism to return to normal, resulting in people eating more but burning fewer calories. He also pointed out that a person’s sense of smell and taste improves after quitting, giving people who quit an incentive to eat more.

Why You Gain Weight After Quitting Smoking

The biggest question asked by those who want to quit is “why do I gain weight after stopping smoking?” Weight gain in relation to smoking cessation can be due to one of these reasons:

  • The slowed metabolism due to lack of nicotine;
  • Unhealthy snacking by people who are attempting cessation could lead to new, extra pounds as they eat sugary things that become substitutes for cigarettes;
  • Serotonin levels increase the first few days or weeks after leaving cigarettes behind leading to mood swings. Sweet foods are said to improve the mood swings that people get.

A good vape can also help with nicotine cravings that come after quitting if you do not want to fill the void by snacking.

The biggest question asked by those who want to quit is “why do I gain weight after stopping smoking?” Weight gain in relation to smoking cessation can be due to one of these reasons:

  • The slowed metabolism due to lack of nicotine;
  • Unhealthy snacking by people who are attempting cessation could lead to new, extra pounds as they eat sugary things that become substitutes for cigarettes;
  • Serotonin levels increase the first few days or weeks after leaving cigarettes behind leading to mood swings. Sweet foods are said to improve the mood swings that people get.

A good vape can also help with nicotine cravings that come after quitting if you do not want to fill the void by snacking.

How to Lose Weight After Quitting Smoking

Some tips on losing weight while quitting smoking: get moving, make wise food choices, and choose healthy snacks.

  • Exercising is like a metabolism booster after quitting smoking. It also helps burn extra calories, and it gives people something else to focus on besides their cravings.
  • Instead of eating chips, candy, and other junk food, eat fruit and vegetables. However, be mindful of how many fruits and vegetables you consume because they have calories, too. The dietician could help and give personalized weight management support while the physician will recommend an exercise regime that can be used to cut the extra pounds
  • Hydration is very essential when it comes to weight management. When a person is dehydrated, the craving for smoke will increase which can lead to relapsing. Drinking plenty of water will give the body’s metabolism a boost and keep nicotine cravings at bay. One can carry a water bottle that will help keep hydrated during the day.
  • Avoid drinking alcohol. Not only is it addictive, but many drinks are loaded with calories.

controlling food portions prevents the person from overeating

Some tips on losing weight while quitting smoking: get moving, make wise food choices, and choose healthy snacks.

  • Exercising is like a metabolism booster after quitting smoking. It also helps burn extra calories, and it gives people something else to focus on besides their cravings.
  • Instead of eating chips, candy, and other junk food, eat fruit and vegetables. However, be mindful of how many fruits and vegetables you consume because they have calories, too. The dietician could help and give personalized weight management support while the physician will recommend an exercise regime that can be used to cut the extra pounds
  • Hydration is very essential when it comes to weight management. When a person is dehydrated, the craving for smoke will increase which can lead to relapsing. Drinking plenty of water will give the body’s metabolism a boost and keep nicotine cravings at bay. One can carry a water bottle that will help keep hydrated during the day.
  • Avoid drinking alcohol. Not only is it addictive, but many drinks are loaded with calories.

controlling food portions prevents the person from overeating

What Should You Eat After You Quit Smoking?

Giving up cigarettes is also a chance to improve health in other ways. Along with giving up cigarettes, a lot of ex-smokers begin exercising. They also try different diets that increase the benefits of a healthy lifestyle.

Some ex-smokers experiment with going vegetarian during cessation. Others go in the other direction and try a high-protein diet that can have many positive effects.

Vegetarian Diet to Quit Smoking

Switching to a new vegetarian diet opens the door to an overall healthy lifestyle, while also quitting. Vegetarian means a substantially lower intake of calories by limiting your food intake from plant-based products such as fruits, vegetables, legumes, whole grains, seeds, dairy products, and eggs. A semi-vegetarian diet adds fish and chicken meat to the menu.

It is vital to know that vegetarianism is different from a vegan diet, the latter being strictly confined to plant-based food sources, without the eggs, dairy, and anything that is derived from animals.

Among the two, a vegetarian diet may be easier to develop and practice due to the wider options that it offers. Nutrition-wise, it is also less complicated to make sure that you are getting the right amount of the required nourishment every day if you eat dairy, eggs, and white meat. Vitamin B is known to be found in animal products and is an example of a vital nutrient that keeps us from weakness, exhaustion, fatigue, anxiety, and nerve problems.

High Protein Diet and Smoking

A high protein diet consists of protein-rich foods such as eggs, dairy, meat, nuts, and legumes. It steers away from carbohydrates and fats. To be considered as high in protein, a diet must have at least 1.2 grams of protein for every kilogram of body weight. For people who are working out and into bodybuilding, a high protein diet should at least consist of 1 gram of protein for every pound of weight.

A few well-liked examples of high protein plans are the Paleo and Atkins Diet. Among others, these high protein diets are known to sustain the production of the IGF-1, a growth hormone that promotes the build-up of muscles and regeneration of tissues and cartilages after being torn down due to weight lifting and other forms of physical exercise.

In previous studies prior to the high protein scare, high levels of IGF-1 have been associated with the increase of cancer risks, which some claim and describe being about the same rate as to smoke 20 sticks of cigarettes per day.

Giving up cigarettes is also a chance to improve health in other ways. Along with giving up cigarettes, a lot of ex-smokers begin exercising. They also try different diets that increase the benefits of a healthy lifestyle.

Some ex-smokers experiment with going vegetarian during cessation. Others go in the other direction and try a high-protein diet that can have many positive effects.

Vegetarian Diet to Quit Smoking

Switching to a new vegetarian diet opens the door to an overall healthy lifestyle, while also quitting. Vegetarian means a substantially lower intake of calories by limiting your food intake from plant-based products such as fruits, vegetables, legumes, whole grains, seeds, dairy products, and eggs. A semi-vegetarian diet adds fish and chicken meat to the menu.

It is vital to know that vegetarianism is different from a vegan diet, the latter being strictly confined to plant-based food sources, without the eggs, dairy, and anything that is derived from animals.

Among the two, a vegetarian diet may be easier to develop and practice due to the wider options that it offers. Nutrition-wise, it is also less complicated to make sure that you are getting the right amount of the required nourishment every day if you eat dairy, eggs, and white meat. Vitamin B is known to be found in animal products and is an example of a vital nutrient that keeps us from weakness, exhaustion, fatigue, anxiety, and nerve problems.

High Protein Diet and Smoking

A high protein diet consists of protein-rich foods such as eggs, dairy, meat, nuts, and legumes. It steers away from carbohydrates and fats. To be considered as high in protein, a diet must have at least 1.2 grams of protein for every kilogram of body weight. For people who are working out and into bodybuilding, a high protein diet should at least consist of 1 gram of protein for every pound of weight.

A few well-liked examples of high protein plans are the Paleo and Atkins Diet. Among others, these high protein diets are known to sustain the production of the IGF-1, a growth hormone that promotes the build-up of muscles and regeneration of tissues and cartilages after being torn down due to weight lifting and other forms of physical exercise.

In previous studies prior to the high protein scare, high levels of IGF-1 have been associated with the increase of cancer risks, which some claim and describe being about the same rate as to smoke 20 sticks of cigarettes per day.

Does Vaping Cause Weight Gain?

There is no research available that suggests vaping causes weight gain. Nicotine accelerates metabolism, which is one reason to believe it does not cause weight gain. Research needs to be conducted to determine the relationship between vaping and weight gain, or if there even is one.

There is no research available that suggests vaping causes weight gain. Nicotine accelerates metabolism, which is one reason to believe it does not cause weight gain. Research needs to be conducted to determine the relationship between vaping and weight gain, or if there even is one.

Frequently Asked Questions

How Much Weight Will I Gain When I Quit Smoking?

It is impossible to say for sure because it depends on whether the person quitting follows a diet and exercise program. On average, former smokers can gain 5 to 10 pounds after booting the habit, but this does not mean it will happen to everyone.

Does Everyone Gain Weight When They Quit Smoking?

Not everyone gains weight after quitting. Incorporating a diet and exercise program and strictly adhering to it can significantly reduce the chances of weight gain.

How Long Does Weight Gain Last After Quitting Smoking?

If someone gains weight after stopping smoking, the amount of time they keep that weight depends on how soon they start a diet and exercise program. The sooner a person begins such a program the better.

How Do I Speed Up My Metabolism After Quitting Smoking?

Several foods can be a metabolism booster after quitting smoking, including protein-rich foods like meat, fish, dairy products, and nuts. Also, vegetables like chili peppers and drinks like coffee and tea can increase metabolism.

Will I Gain My Weight Back If I Stop Smoking?

Not necessarily. Anyone who reads this already has the basic knowledge he or she needs to avoid gaining weight while in smoking cessation. Following the advice written in this article will significantly reduce someone’s chances of gaining weight after stopping smoking.

How Much Weight Will I Gain When I Quit Smoking?

It is impossible to say for sure because it depends on whether the person quitting follows a diet and exercise program. On average, former smokers can gain 5 to 10 pounds after booting the habit, but this does not mean it will happen to everyone.

Does Everyone Gain Weight When They Quit Smoking?

Not everyone gains weight after quitting. Incorporating a diet and exercise program and strictly adhering to it can significantly reduce the chances of weight gain.

How Long Does Weight Gain Last After Quitting Smoking?

If someone gains weight after stopping smoking, the amount of time they keep that weight depends on how soon they start a diet and exercise program. The sooner a person begins such a program the better.

How Do I Speed Up My Metabolism After Quitting Smoking?

Several foods can be a metabolism booster after quitting smoking, including protein-rich foods like meat, fish, dairy products, and nuts. Also, vegetables like chili peppers and drinks like coffee and tea can increase metabolism.

Will I Gain My Weight Back If I Stop Smoking?

Not necessarily. Anyone who reads this already has the basic knowledge he or she needs to avoid gaining weight while in smoking cessation. Following the advice written in this article will significantly reduce someone’s chances of gaining weight after stopping smoking.

Final Thoughts About Weight Gain After Quitting Smoking

There is a small risk that smokers trying to quit will experience weight gain, which is not as much of a health risk as continuing to smoke. This is due to many factors like the stress of withdrawal, substituting sugary or salty snack foods for nicotine, or changes in the body.

This possible weight gain is no reason to put off quitting though. The health benefits of stopping smoking outweigh the slight chance of gaining weight because of cessation. Smoking cessation can also lead to diet and lifestyle changes that can help keep off the weight or help obese smokers get healthier.

There is a small risk that smokers trying to quit will experience weight gain, which is not as much of a health risk as continuing to smoke. This is due to many factors like the stress of withdrawal, substituting sugary or salty snack foods for nicotine, or changes in the body.

This possible weight gain is no reason to put off quitting though. The health benefits of stopping smoking outweigh the slight chance of gaining weight because of cessation. Smoking cessation can also lead to diet and lifestyle changes that can help keep off the weight or help obese smokers get healthier.

Published: January 28, 2015 Updated: February 11, 2022


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4 comments on “How to Stop Weight Gain After Quitting Smoking

  • Jane doe

    November 18, 2017 at 12:39 am

    I actually want to gain weight that’s the main reason is quitting cigarettes I’m 5’2 97lbs

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    October 26, 2017 at 9:55 am

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