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Weight Control and Smoking Cessation

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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 between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight - 30 pounds or more.

What causes weight gain after quitting?

When smokers quit, they may gain weight for a number of reasons. These include:

• Feeling hungry. Quitting smoking may make a person feel hungrier and eat more than usual, but this feeling usually goes away after several weeks.
  
  
• Having more snacks and alcoholic drinks. Some people eat more high-fat, high-sugar snacks and drink more alcoholic beverages after they quit smoking.
  
  
• Burning calories at a normal rate again. Every cigarette you smoke makes your body burn calories faster, but is also harmful to your heart. Once you quit, you are no longer getting this temporary effect. Instead, you are burning slightly fewer calories on a daily basis.

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.
  
  
• Get regular, moderate-intensity physical activity.
  
  
• Limit snacking and alcohol.
  
  
• Consider using medication to help you quit.
  
  
• Consider getting professional advice about weight control.