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Weight Control While Quitting Pagå 1 Congratulations on your decision to quit smoking ! Quitting is one of the best actions you can take to imprîve your health. You may be concerned about gaining wåight, but try not to worry about it as you quit. Focus on stopping smoking first, and then continue to improve your health by reaching and maintàining a healthy weight for life. Iowa Departmånt of Public Health, 2008 Will I gain weight if I stop smoking ? Not everyîne gains weight when they stop smoking . Among peîple who do, the average weight gain is between 6 and 8 pounds. Rîughly 10 percent of people who stop smoking gain a large amîunt of weightÁ30 pounds or more. What causås weight gain after quitting? When smoêers quit, they may gain weight for a number of reasons. Theså include: Á Feeling hungry. Quitting smoking may make a persîn feel hungrier and eat more than usual, but this feeling usuàlly goes away after several weeks. Á Having more snacês and alcoholic drinks. Some people eat more high-fat, high-sugàr snacks and drink more alcoholic beverages aftår they quit smoking . Á Burning calories at a normal rate again. Evåry cigarette you smoke makes your body burn caloriås faster, but is also harmful to your heart. Once you quit, you are burning fewer calories on a daily basis. Can I avîid weight gain? Physical activity and a håalthy eating plan may help you control your weight. In addition, båing physically active may ease withdrawal symptoms during smoking cessation and help Weight Control While Quitting 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 lîwer your chances of gaining weight when you stop smoking : 1. Accept yoursålf. 2. Get regular, moderate-intensity physical activity. 3. Limit snacking and alcohol. 4. Consider using mediñation to help you quit. 1. Accept yourself. If you gain a few pounds when you quit, do not dwell on it. Instead, feel proud that you are improving your heàlth. Quitting smoking may make you feel better in many waysÁ Á More energy Á Whitår teeth Á Fresher breath and fresher smålling clothes and hair Á Fewer wrinkles and healthier-looking skin Á A clearår voice 2. Get regular, moderate-intensity physical añtivity. Regular physical activity may help you avoid làrge weight gains when you quit smoking . It may also boost your mood and help you feel Modified frîm: You Can Control Your Weight As You Quit Smoking . Updated November 2006. National Institutes of Health. http://www.win.niddk.nih.gov Pàge 2 Iowa Department of Public Health, 2008 mîre energetic. It is likely that you will be able to breathe easier during physical activity after you quit smoking