Smoking is an addiction, and when you stop, withdrawal symptoms set in. Smokers burn around 200 more kilocalories than non-smokers, and after quitting you need to replace that missing energy. Smoking also suppresses appetite — so when you stop, your appetite automatically increases. That’s why smokers usually gain 2–4 kilos in the first three months after quitting. With these tips, you can prevent that weight gain.
Get plenty of exercise!#
You should definitely plan 30 minutes of physical activity into your daily routine. You can cycle, swim, jog, or take a long walk regularly. What matters is that you keep moving.
Drink enough!#
Nicotine withdrawal causes a dry mouth, so you should drink plenty. Water is best — stay away from sugary drinks. Black coffee or unsweetened tea works too. Adequate fluid intake also has a positive effect on feelings of fullness.
Avoid stress!#
When smokers are stressed, they reach for a cigarette. So when you’re stressed, you’ll probably want to smoke again. Try to avoid stress as much as possible so you don’t relapse. Sugar-free nicotine gum can help instead. It may help you break the habit of smoking in stressful situations.
Get enough sleep!#
Quitting smoking can cause sleep problems, which can lead to chronic sleep deprivation. When you’re sleep-deprived, your body releases the stress hormone cortisol and you may relapse. So adequate sleep is very important! Set fixed bedtimes and wake-up times so you can get into the habit of sleeping enough. If you have trouble falling asleep, melatonin can help. Special sprays or tablets will support you at bedtime.
Eat filling foods!#
Nicotine raises blood sugar levels and makes your body think you’ve eaten. That’s why you feel hungrier once you stop smoking. For this reason, you should choose filling foods and eat regularly. Fibre-rich options like whole grains, fish, eggs, legumes, meat, and dairy products are good choices.
If you follow these tips, you can maintain your weight despite quitting smoking. Want to stop smoking but worried about unnecessary weight gain afterwards? These tips will be a big help.