Maintaining Weight After You've Quit Smoking
Quitting smoking is one of the most beneficial decisions you can make for your health, but many people worry about potential weight gain during the process. With the right strategies and mindset, you can successfully navigate your smoke-free journey while maintaining a healthy weight. With these proven tips, you can minimize the weight-gain concern while building a healthier, smoke-free lifestyle.
The following tips can help you maintain your weight after you stop smoking.
Exercise regularly. Taking a walk, riding a bike, dancing, or doing any other aerobic activity you enjoy is an important part of a weight-control program. Try to exercise at least 30 to 60 minutes on most days of the week. If 30 minutes seems too much for you, start with 10 minutes. Now that you've stopped smoking, physical activity may be easier and more enjoyable.
Eat less fat. Decrease your fat intake by eating lower-fat foods instead of high-fat ones. Drink skim milk instead of whole milk. Use mustard instead of mayonnaise. And have a baked potato instead of French fries.
Drink plenty of water. Water can help fill you up. You can also try some low-calorie drink choices. These include diet soft drinks, coffee, tea, skim milk or 1% milk, and fresh fruit (fruit is high in water content). It's easy to mistake hunger for thirst. So, drink water when you're tempted to eat between meals. Many smokers associate smoking with caffeine. If you're one of them, don't have caffeinated drinks.
Snack on high-fiber foods. High-fiber snacks include air-popped popcorn and whole-grain crackers and cereals. Other choices are carrot sticks, celery sticks, raisins, apples, and grapes. These foods will fill you up without adding a lot of calories or fat.
Slow down. Eat your meals slowly. Also limit distractions by eating at your dinner table and turning off your phone and computer. This can help keep you from overeating. Also watch your portion sizes and try cutting your food into very small pieces. Or putting your fork down after each bite.
Use healthy alternatives. Keep low-calorie substitutes for cigarettes in your desk, pocket, or purse. Keep carrot sticks, bread sticks, or low-fat, low-salt pretzels on hand. Those are better for your diet than a high-fat candy bar, a doughnut, or a bag of chips.
Chew sugarless gum. Sugarless gum is helpful when an oral craving hits. Or you can suck on sugarless mints or low-calorie hard candies. Suck on 1 piece of candy at a time and let it melt slowly.
Skip dessert. Brush your teeth or suck on a breath mint as soon as you're done eating your main course. This will make you less likely to have dessert.
Get busy. Do something else when a craving for a cigarette or food hits. Try calling a friend, taking a walk, reading a book, or working on a project.
Find a hobby. Find things to do with your hands that aren't food related. Think about starting a hobby. You could try woodworking, gardening, or doing crossword puzzles. You can also squeeze a hand grip or a small rubber ball or play with a pen. Or handle some other small object, such as a pebble, key chain, or coin.
We Can Help You Quit Smoking
If you are still smoking or need more support to quit completely, we can help. PIH Health offers a program to help you quit. Call 562.698.0811 Ext. 12549 to register. There is no cost to take part.
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
