Moderate-intensity activity means working hard enough to make you breathe more heavily than normal and feel slightly warmer than usual. Find out more about exercises for disabled people. E-cigarettes have become a very popular stop smoking aid. Although not completely risk-free, they're substantially safer than smoking and many people have found them helpful for quitting. Find out more about e-cigarettes.
If you're really worried about putting on weight, ask the GP to refer you to a dietitian for a diet plan tailored to your individual needs. Find a registered dietitian. Page last reviewed: 18 January Next review due: 18 January Stop smoking without putting on weight - Quit smoking Secondary navigation Smoking facts Passive smoking 10 myths about stop smoking treatments Paan, bidi and shisha Using e-cigarettes to stop smoking Unders guide to quitting smoking Stopping smoking for your mental health.
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Not necessarily, although many people do. On average, people gain 5kg 11lbs in the year after they stop smoking. Download Article Explore this Article methods.
6 ways to avoid weight gain when you quit smoking
Related Articles. Method 1 of All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Get the facts from your doctor on smoking cessation and weight gain.
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But, as your doctor will surely tell you, quitting is the best thing you can do for your health! Use smoking cessation aids which may also aid weight management. Combining these changes with common smoking cessation medications, though, may further increase your ability to keep your weight in check.
They do clearly help many people quit smoking, however, which should be your primary goal. Add a nutritionist, trainer, and therapist to your team as needed. Quitting smoking is hard. Managing your weight is hard. Doing them together is even harder. The more experts you can add to your team, the better your odds of success will be.
Enlist the help of a nutritionist or dietician if you need assistance with improving your diet and eating habits. Do sessions with an athletic trainer or physical therapist to get help with developing the proper exercise regimen for you. Attend sessions with a mental health professional for help managing stress and developing healthier lifestyle behaviors. Method 2 of Eat smaller portions in response to your slower metabolism. For example, the recommended portion for a serving of meats like chicken, pork, or beef is roughly the size of a deck of cards.
Use smaller dishes for your meals. Avoid buffets or eating family-style. Work on finishing your plate and avoiding going for seconds. Consider getting a kitchen scale to weigh your portions.
Choose nutrient-dense , low-calorie foods and drinks. Fruits and vegetables are low in calories but loaded with nutrients, so make them the backbone of your diet.
Supplement them with whole grains, lean proteins, and healthy fats, which are all higher in calories but contain beneficial nutrients. Fruits and vegetables should make up half of every meal and snack. Sodas and alcohol are loaded with calories and lacking in nutritional value, and even fruit juices are too calorie-laden for the nutrients they offer.
How to Quit Smoking Without Gaining Weight – Health Essentials from Cleveland Clinic
Drink water with most meals and snacks instead. Eat mindfully and savor the improved taste of each bite. Instead, focus on savoring the flavor of each bite. Exercise also breaks down fat and releases it into the bloodstream, which works to curb feelings of hunger. Nicotine use triggers the release of dopamine, a neurotransmitter responsible for feelings of happiness and satisfaction.
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Exercise also releases this same brain chemical, but in a healthy way that allows us to enjoy the pleasant effects of dopamine without risking our health to do it. Increasing your level of daily activity provides other important benefits as well. What kind of exercise should you do? Anything you enjoy! Be sure to get your doctor's approval before committing to a new exercise routine.
Swimming is a very low impact way to exercise your body and refresh yourself at the same time. If you don't have a local club that offers public swims, check with area hotels. Whether it's in your living room to a piece of favorite music, or at a club with friends, dancing is a fun way to be active.
You don't have to be a good dancer to enjoy this form of exercise and burn lots of calories while you're at it. A good pair of walking shoes is the only equipment you need to get started with this form of exercise. Walk the neighborhood on sunny days, or, if the weather is bad, walk the circumference of the mall. Or use a treadmill to get your daily steps in indoors. Bicycling is a wonderful way to work your body while enjoying the benefits of being outdoors.
Pack a water bottle and a light snack, and head out on your bike to explore your surroundings. Especially important for those of us who are getting older, strength training builds muscle mass and slows bone loss while boosting metabolic rate. Yoga improves balance while strengthening the body. It also benefits mood by helping us let go of the stress that we often unconsciously carry along with us day to day.
If you've never tried yoga, consider taking a beginner's class. Or experiment with free online videos. Try to schedule a time for sports a few times a week as you move through the process of recovery from nicotine addiction. If you don't have a favorite sport, now would be a good time to start something new.