How to Prevent Weight Gain When Quitting Smoking

You know that smoking is terribly detrimental to your health, and you want to quit. But you have a serious concern that sabotages your attempts --- your fear of gaining weight. You've heard that many people pack on the pounds after they give up nicotine, and you don't want it to happen to you. Fortunately, there are ways to give up your smoking habit without the negative effect of weight gain.

Things You'll Need

• Mints, gum, or hard candies

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Instructions

• 1

  Replace your cigarettes or cigars with another calorie-free oral habit. Often, individuals gain weight after quitting smoking because they are used to having something in their mouths. Food often replaces this oral fixation, but it doesn't have to do so. Carry mints, sugar-free gum, or hard candies with you, and pop a piece in your mouth every time you feel the urge to smoke.

• 2

  Eat lower-calorie foods. Another reason for weight gain after ditching nicotine is because this substance is a mild appetite suppressant. Individuals often find themselves hungrier after they quit, leading to the eating more calories. Experiment with fiber-filled or low-calorie foods to keep you sated and better able to resist the urge to smoke. Examples include green, leafy vegetables, whole grains and calorie-free liquids such as flavored water or clear soup broth.

• 3

  Increase the amount you exercise. If you find that you cannot decrease or hold steady the number of calories consumed, another method to prevent weight gain is to burn off the excess calories. Cardiovascular workouts are the quickest way to release these calories. Determine, roughly, the number of excess calories you are consuming on a daily basis, and run, swim or bike the appropriate number of minutes to negate them. The average individual can usually burn 250 calories for every 30 minutes of moderate exercise.

• 4

  Practice strength training. Although it will not show results as immediately as cardiovascular exercise, strength training is a good way to prevent long-term weight gain when quitting smoking. Because muscle burns more calories than fat --- even while at rest --- you can consume more calories and still not gain weight if you have enough muscle packed on. Do whole-body strength-training exercises such as squats, lunges, push-ups and planks two to three times per week.