Weight control and smoking cessation introduction
Congratulations on your decision to quit smoking! Quitting is one of the best actions you can take to improve your health. You may be concerned about gaining weight, but try not to worry about it as you quit. Focus on stopping smoking first, and then continue to improve your health in other ways, such as reaching and maintaining a healthy weight for life.
Will I gain weight if I stop smoking?
Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is less than 10 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight - as many as 30 pounds.
What causes weight gain after quitting?
When smokers quit, they may gain weight for a number of reasons. These include:
Can I avoid weight gain?
Physical activity and a healthy eating plan may help you control your weight. In addition, being physically active may ease withdrawal symptoms during smoking cessation and help reduce the chances of relapsing after quitting.
While it is a good idea to be physically active and eat healthy foods as you quit smoking, try not to worry about your weight. It may be easier to quit first and focus on controlling your weight when you are smoke-free.
To lower your chances of gaining weight when you stop smoking:
Accept yourself
If you gain a few pounds when you quit, do not dwell on it. Instead, feel proud that you are improving your health. Quitting smoking may make you feel better in many ways.
Quitting smoking may help you have:
Get regular, moderate-intensity physical activity
Regular physical activity may help you avoid large weight gains when you quit smoking. It may also boost your mood and help you feel more energetic. It is likely that you will be able to breathe easier during physical activity after you quit smoking.
Aim to be physically active at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week. You can accomplish this by breaking it up into shorter sessions—it does not need to be done all at once. After you quit smoking and are ready to lose weight, you may need to increase the amount of time that you are physically active each day or increase your intensity level to achieve your weight loss goals. The ideas below may help you to be active.
Ideas for Being Active Every DayLimit snacking and alcohol
Having more high-fat, high-sugar snacks and alcoholic drinks may lead to weight gain when you quit smoking. The ideas below may help you make healthy eating and beverage choices as you quit smoking.
Tips for Healthy Eating and Beverage Selections as You QuitConsider using medication to help you quit
Talk to your health care provider about medications that may help you quit smoking. Some people gain less weight when they use medication.
Medications That May Help You Quit SmokingNicotine replacement therapy, including the patch, gum, lozenges, nasal spray, and inhaler.
Accept yourself
If you gain a few pounds when you quit, do not dwell on it. Instead, feel proud that you are improving your health. Quitting smoking may make you feel better in many ways.
Quitting smoking may help you have:
Get regular, moderate-intensity physical activity
Regular physical activity may help you avoid large weight gains when you quit smoking. It may also boost your mood and help you feel more energetic. It is likely that you will be able to breathe easier during physical activity after you quit smoking.
Aim to be physically active at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week. You can accomplish this by breaking it up into shorter sessions—it does not need to be done all at once. After you quit smoking and are ready to lose weight, you may need to increase the amount of time that you are physically active each day or increase your intensity level to achieve your weight loss goals. The ideas below may help you to be active.
Ideas for Being Active Every DayLimit snacking and alcohol
Having more high-fat, high-sugar snacks and alcoholic drinks may lead to weight gain when you quit smoking. The ideas below may help you make healthy eating and beverage choices as you quit smoking.
Tips for Healthy Eating and Beverage Selections as You QuitConsider using medication to help you quit
Talk to your health care provider about medications that may help you quit smoking. Some people gain less weight when they use medication.
Medications That May Help You Quit SmokingNicotine replacement therapy, including the patch, gum, lozenges, nasal spray, and inhaler.
Source: http://www.rxlist.com
Source: http://www.rxlist.com
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