How To Lose Weight After Quitting Smoking


A lot of people say that when they quit smoking they put on weight, or that it is just something that you should expect. Here are some details on how to lose weight after quitting smoking.

But ask yourself this, isn’t a little weight gain less harmful to your health than the continuing of smoking.

Deal with the smoking now, and you can deal with the little weight gained later. Don’t forget how smoking affects your lungs and heart. Consider how much weight you would need to put on to put a similar strain on those organs compared to smoking.

But now you don’t have anything to hold in your hands in between meals the most common outlet is snacking, all it takes is an extra 100 calorie snack per day to gain an additional pound in weight over the month, and 10 pounds over the year.

Nicotine acts as an appetite suppressant

So as you can see it does not take much of a small increase in daily consumption to put on that weight. Some smokers just feel more hungry after they quit smoking, the main reason for this extra hunger is that nicotine was acting as an appetite suppressant.

A common experience of going without food for too long now results in headaches and a lack of energy. So smoking in a way actually helps control weight but in an unhealthy way.

Weight control while quitting smoking

Smoking is indeed an appetite suppressant, but giving up smoking doesn’t have any physical need for any individual to start to eat more calories. Weight control while quitting smoking takes a little planning, you have to work out how many calories your body needs for your body mass, height and weight, and stick to that.

How to lose weight

Each meal should be calculated in advance to ensure you are not overeating the calories. Add into the equation a form of regular exercise and it should help keep the weight under control.

When you quit smoking one of the sensations that return is that of taste and smell, and many upon quitting smoking have an increased appetite and substitute smoking for food, almost as a reward for quitting smoking.

If you need help to consider joining a support group or weight control group, they really do offer great support, help and tips. Just like quitting smoking, controlling your weight needs commitment and effort put into it. At least initially, the longer you do it the easier it becomes.

Dangers of weight gain

Weight gain can be dangerous, especially to the heart. It is not as dangerous as smoking because it does not cause damaging effects to the lungs or have the added cancer risks. The real risk is that an ex-smoker sees this as an excuse to go back to smoking. Thinking that this will then lead to their weight reducing back to normal, do you see the trap.

Smoking tends to increase your metabolic rate, the speed you burn energy up, so it makes sense that when you stop smoking your metabolic rate can also slow down, this is the most common reason given for the weight gain.

Smokers, none smokers and ex-smokers can lose weight in exactly the same way, consume fewer calories, do more exercise to burn more calories. Or a combination of both which is what is usually advised. As an ex-smoker who is now doing physical exercise you should feel less tired and as your lungs return to health you should be able to go on for longer durations.

Don’t wait for your weight to get out of control, decide to do something about it sooner rather than later. The effort needed to gain control over it will be a lot less. Take the sensible steps of becoming more active, eating fewer calories. You will be well on your way to better health and looking and feeling much better.

Don’t wait to lose weight before quitting

Something I hear quite often is I will lose weight first and then consider quitting smoking. Don’t fall into that trap, whilst I agree cigarettes do suppress appetite, as soon as you quit smoking you feel hungry. You have to deal with both the issue of weight management and quitting smoking separately.

If a smoker smokes more cigarettes, they will lose weight because the nicotine will suppress their appetite. But then when they try to quit smoking the nicotine is no longer there and they are likely to eat more as a result, do you see the cycle?

If the goal is to quit smoking and avoid weight, you need to separate the two out and manage them separately, and not use one as an excuse for the other.

weight gain

When you quit smoking your blood sugar levels drop and the urge to binge on snacks is always there. You have to either fight it or choose low-calorie option foods.

Because a few days of binge eating eventually turns into months and year. Then back onto cigarettes as they are seen as a way to control weight. So separate the two out and have a plan in place for both.

Guidelines on how to lose weight after quitting smoking

Eat a bigger breakfast

Smoking increases your metabolic rate, the rate at which you burn calories. Some smokers will find that they put on weight when they quit smoking even with the same amount of food. A simple tip is to eat a good sized breakfast when your body burns them the fastest.


Adding a little daily activity to your routine will quickly add up. The idea is to boost your metabolic rate, which should help balance out the slow down from the lack of cigarettes. Try and add a 15-minute walk after lunch to your daily routine, you will find it all quickly adds up.

Healthy snacks

A lot of people miss the holding of cigarettes, the temptation arises to replace this with food. I’m sure you can see the problem with this. To avoid this make sure you have healthy snacks to hand, some examples are sugarless gum, veggie sticks, apples or some lemon water. Not only is it refreshing but its also zero calorie too.

I hope this helps. Good luck on your journey to quit smoking and avoid weight gain. If you need a little help to get you started here is some information on the best quit smoking products available.

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