patient education : 92006--Weight Management After Quitting Smoking

Congratulations on your decision to quit using tobacco! You have taken an important step toward improving your health. Let’s look at how this may affect your weight.

Why do some people gain weight when they quit using tobacco?

• The average person who quits gains between 4 to 10 pounds. There are many reasons for this, including feeling hungry, food tastes better, and snacking and drinking more often to make up for the need to keep your mouth busy.
• When you quit, your metabolism slows downs and over time returns to your normal level. This lower rate tends to burn fewer calories. Even slight increases in your physical activity when quitting can help reduce weight gain. Using the steps instead of the elevator or parking in the back of the lot instead of the front, can make a difference.

Strategies to help you stay tobacco-free will also help you maintain a healthy weight.

• Focus on retraining the way you think. Review your commitment and remind yourself that cravings and weight gain are temporary. Use purposeful and immediate effort to change negative thoughts to positive ones.
• Feeling an urge to put something (other than a tobacco product) in your mouth can be achieved with non-tobacco substitutes. Ex: sugarless gum or candy, straws, toothpicks, water, or nicotine replacement therapy.
• Being physically active might ease withdrawal symptoms (e.g., cravings, depressed mood, and irritability) while you are quitting and help reduce weight gain.

Change your Habits

• Keep your hands and mouth busy. Try low-calorie food for snacking – carrots, fruits, sugarless gum or candy.
• Don’t skip meals. Eat slowly. Keep your hands busy by playing with a pencil, holding a book, or working in the garden.
• Drink plenty of liquids, especially water. Limit coffee, soft drinks, and alcohol – they can increase your urge to use tobacco and often times are high in calories.
• Exercise regularly and moderately. Regular exercise helps with tobacco use and weight gain. Try walking or jogging in the morning instead of using tobacco or join an exercise group to provide a new routine. Use the stairs and park further away from stores and work.
• Get more sleep. Try going to bed earlier and take naps. Read a book before bed instead of using tobacco or eating on a high calorie snack.
• Try relaxation techniques like deep breathing, meditation, or yoga.
• Reward yourself every day of the week you remain tobacco-free, but try not use food as a reward.
• Eat smaller portions of food until your metabolism has stabilized. It takes 20 minutes for you to feel full after eating, so take a break (go for a walk) after your main meal and see if you still feel hungry in half an hour. If so, dip into your healthy treats.
• Consider getting professional help for weight control. Ask your Provider to put in a referral for UVA Nutrition Services.

Call the Virginia Quitline at 1-800-QUITNOW (1-800-784-8669) for more information or advise on quitting.