Why do you gain weight after quitting smoking

Most people who quit smoking worry about weight gain. It seems to be related to the territory.

Although a small increase is normal, too much weight gain when quitting smoking can cause new health problems and weaken your determination to quit smoking.

Let’s take a look at what you can do to control your weight as you recover from nicotine addiction.

Why people gain weight after quitting smoking

Smoking slightly increases metabolism:

  • Heavy smokers can burn up to 200 calories per day by smoking.
  • Because smoking burns calories, the metabolism will slightly increase (increase).
  • Nicotine is an appetite suppressant.

It is normal to gain 5 to 10 pounds in the first few months after quitting smoking. If your eating habits are consistent with your eating habits when you smoked, your weight should fall back within a few months. By adding some exercise to your daily exercise, such as walking briskly for 30 minutes, you will help speed up your weight loss, or you may avoid weight loss altogether.

Why eat more

Quitting smoking initially puts our body into shock. Increased appetite is a side effect of most people quitting smoking.

  • Cigarettes act as appetite suppressants: Smokers usually light them to avoid snacks between meals. Nicotine is a stimulant and may also interfere with the release of the hormone insulin. Insulin controls the level of glucose in the blood. When this function is blocked, a person will experience mild hyperglycemia. As a result, the body and brain may slow down hormones and other signals that trigger hunger.
  • Use food instead of smoking: The urge to smoke is frequent and uncomfortable in the early stages of a person’s quitting. Most of us are keenly aware of the loss of the hand-to-mouth effect of smoking, and food often seems to be a reasonable substitute. However, this can lead to overeating and weight gain, so it is best to find a healthier alternative to smoking.
  • Dopamine and the urge to eat snacks: Nicotine and food have a common chemical reaction in our brain: the release of dopamine. Dopamine is called a “feel good” hormone because it produces a sense of well-being. When nicotine is no longer present, many of us will turn to food to boost it. The emotional comfort that food brings to us is the result of this chemical reaction in the brain. Exercise also releases dopamine, so consider using it as a way to improve mood and reduce cravings. It also has the added benefit of helping you speed up your slow metabolism and avoid weight gain; it is a victory in every respect.

Studies have shown that women are at higher risk of re-smoking in order to avoid weight gain than men.

There are many options you can make to minimize weight gain.


As mentioned above, sports releases dopamine, which is a good way to avoid the craving for smoking. It can also help you keep your weight stable. Do at least half an hour of exercise 5 days a week. It doesn’t have to be high-intensity aerobic exercise; walking briskly for 30 minutes around your community will do wonders for your body, mind, and soul.

Healthy snacks

Put the snacks together in advance so that when the snacks strike, you can easily get delicious food:

  • Vegetable sticks: celery, carrots
  • Lean meat and a small amount of cheese
  • Seeds and nuts: choose the ones you must hull. Give your hands something to do and help you eat less.
  • 94% nonfat popcorn
  • Trail combination
  • Water: drink plenty of water
  • Hard candy
  • Fresh fruits
  • Low-fat yogurt
  • Herbal tea
  • Hot cocoa made with skimmed milk
  • Frozen grapes
  • Fat-free fudge

If you are worried about weight gain, do yourself a favor and remove tempting high-fat foods from your home. If you are desperate for a decadent dessert, it is better to go to a restaurant to enjoy one instead of sitting on the counter and calling your name every time you walk into the kitchen.

Avoid drinking alcohol

Alcohol is not only high in calories, but is also usually a strong incentive for smoking. In addition, alcohol tends to relax our inhibitions, and for people who have smoked, this can cause trouble. Avoid the empty calories in alcohol, but more importantly, don’t drink alcohol early in the smoking cessation plan, which puts yourself at risk of relapse.

A challenge

People who quit smoking often decide that it is time to clean up other areas of their lives. This is good, but be careful. If you try to do too many self-improvement projects at once, you risk all of them failing.

Remember the following points:

  • treat yourself better. Quitting smoking is a huge achievement, and you should always reward your progress. Don’t underestimate the importance of what you are doing.
  • be patient. Quitting smoking is a process that takes time. This will not happen overnight, but the recovery time from nicotine addiction is very short compared to the number of years most of us have smoked. Give yourself enough time to heal.
  • Accept yourself. You are a great person, just like you are now.

If you gained a few pounds while quitting smoking, so be it. These benefits will affect your life and those who love you in a more positive way than you think.

you were able Quit smoking without gaining a lot of weight. If you have the opportunity, don’t let the fear of weight gain get you into an addiction that will kill you.

The weight can be reduced, but the lungs cannot.