Quitting smoking is worthwhile for your health in many ways. Among other things, the respiratory system can recover and the risk of cardiovascular as well as cancer diseases decreases. However, many smokers struggle with weight gain after quitting. We reveal why former smokers often gain weight and give tips on how to avoid weight gain.
Fear of gaining weight
Many smokers fear gaining significant weight if they stop smoking. Women in particular are often deterred by this fear from finally putting down the cigarette stick. However, the risk of gaining weight after quitting smoking is usually overestimated: although the majority of smokers gain weight after quitting, the weight gain is only very pronounced in ten percent of smokers. In the long term, the weight of non-smokers and former smokers does not differ. Often, former smokers have already regained their normal weight after one year.
Causes of weight gain
Weight gain in former smokers is often related to compensating for the lack of cigarettes by eating. Instead of turning to the cigarette, ex-smokers reach for sweets or other high-calorie foods. The more cigarettes a person has smoked daily, the greater the risk of gaining weight. In addition, weight gain after quitting smoking can also be explained by the fact that nicotine has an appetite-suppressing effect. If the neurotoxin is missing, the appetite increases and more food is eaten. In addition, however, weight gain can also occur in people who eat exactly the same amount of food as before. This is due to the fact that nicotine increases the activity of the sympathetic nervous system and thus increases the basal metabolic rate. Conclusion: former smokers burn less energy, but at the same time feel more hungry than before.
Stop smoking: avoid weight gain
To avoid gaining significant weight after you stop smoking, pay close attention to your eating habits for a while. One rule of thumb is that former smokers should consume about 150 fewer calories a day than before to avoid weight gain. When hunger pangs plague you, try to fight them with healthy treats. Reach for fruit or vegetable snacks instead of chocolate and gummy bears. In addition, there are other tips and tricks that former smokers can use to prevent weight gain after quitting smoking:
- Bite on something spicy instead of reaching for sweets. The intense stimulus will override your increased appetite and save you calories.
- Make sure you get enough exercise: This not only distracts from the withdrawal symptoms, but also prevents weight gain.
- Provide for emergencies: A sugar-free gum in your pocket can save you from sweet and savory temptations like ice cream or fries in an emergency.
In general, it is particularly recommended to integrate more exercise into your daily routine after stopping smoking. This allows you to prevent weight gain namely without diet stress.
Nicotine replacement products
Nicotine replacement preparations such as nicotine gum or nicotine patches can not only mitigate withdrawal symptoms, but also prevent weight gain. This is because the preparations continue to supply the body with nicotine, so that there is no appetite-increasing effect. Heavy smokers should ask their doctor about prescription replacement products if needed. When using nicotine replacement preparations, however, it should be noted that the weight gain then often becomes noticeable after the preparations have been discontinued. This delayed onset, however, has the advantage that you do not have to fight the withdrawal symptoms and weight gain at the same time. One after the other, the problems are usually easier to solve.
How to lose weight again
If you have gained a few kilos after quitting smoking, you should not take it too much to heart. Because by quitting smoking, you have done your health a big favor. Two or three kilos more on the scales, on the other hand, are much lighter. In addition, your weight will often return to normal over time. If you want to lose weight again after stopping smoking, you should not put yourself under too much pressure.Instead, try to lose weight slowly, but in the long term, through more exercise and a healthy diet. If you are reluctant to exercise, we tell you here how you can lose weight without exercise.
