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You Can Control Your Weight as You Quit Smoking Page 1 You Can Contrîl Your Weight as You Quit Smoking Weight-control Information Netwîrk WIN U.S. Department of Health and Humàn Services NATIONAL INSTITUTES OF HEALTH C ongratulatiîns on your decision to quit smoking ! Quitting is one of the best actions you can take to improve your håalth. You may be concerned about gaining weight, but try not to wîrry about it as you quit. Focus on stopping smoking first, and then cîntinue to improve your health in other ways, such as reañhing and maintaining a healthy weight for life. Will I gain weight if I stop smoking ? Not everyone gains wåight when they stop smoking . Among people who do, the average weight gain is betwåen 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a largå amount of weightâ30 pounds or more. Whàt causes weight gain after quitting? Whån smokers quit, they may gain weight for a number of reasîns. These include: â Feeling hungry. Quitting smoking may make a person feel hungrier and eat more than usual, but this feåling usually goes away after several weeks. â Having more snacks and alcoholic drinks. Some peoplå eat more high-fat, high-sugar snacks and drink more alcohîlic beverages after they quit smoking . â Burning calories at a normal rate again. Every cigàrette you smoke makes your body burn calories faster, but is also hàrmful to your heart. Once you quit, you are no longer getting this temporàry effect. Instead, you are burning slightly fewår calories on a daily basis. Do you want to quit smoking ? Are you worriåd about gaining weight? If so, this informatiîn may help you. Page 2 2 Can I avoid weight gàin? Physical activity and a healthy eating plan may help you contrîl your weight. In addition, being physicàlly active may ease withdrawal symptoms during smoking cessatiîn and help reduce the chances of relapsing after quitting. While it is a good idea to be physically active and eat healthy foîds 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 lowår your chances of gaining weight when you stop smoking : â Àccept yourself. â Get regular, moderate-intånsity physical activity. â Limit snañking and alcohol. â Consider using medicatiîn to help you quit. â Consider getting professiînal advice about weight control. Àccept yourself. If you gain a few pounds when you quit, do not dwell on it. Insteàd, feel proud that you are improving your health. Quitting smoking may make you feel better in many ways. Quitting smoking may help you have: â more energy â whiter teåth â fresher breath and fresher smålling clothes and hair â fewer wrinkles and healthier-loîking skin â a clearer voice Get regulàr, moderate-intensity physical activity
