Weight gain
Some people feel worried that when they quit smoking they will put on weight. It's important to remember you are not going on a diet – you are quitting smoking.
You may find that when you are quitting you replace some of your hand-to-mouth smoking behaviour with hand-to-mouth eating behaviour. Part of quitting is to change some of your habits and routines. If you used to smoke after a meal, choose something else to do instead:
- Clean your teeth
- Drink water
- Eat a piece of fruit
- Go for a walk
- Phone a friend
- Do the dishes
It can be hard to learn the difference between hunger and a craving when you first stop smoking. Drinking lots of cold water can help your stomach feel full and it may also help you identify if you’re actually hungry or just thirsty, as the body can confuse this feeling.
Nicotine from tobacco suppresses your appetite so when you stop smoking your appetite returns. Sometimes the problem is that the body will initially feel that it needs sweet, sugary foods - this may happen even to those who don’t usually crave sweets. This is because sugar is added to tobacco to make it taste better and so for the first few days after quitting you might experience low blood-sugar levels. You can prepare by having fruit or sugar-free gum on hand. Another way to help yourself is to take the edge off your nicotine cravings by using subsidised patches, gum or lozenges available from Quitline for $3, you can order this on your member page.
If you're still worried about gaining weight, it could help to talk to a doctor or do some research and make a healthy eating and exercise plan. By making a meal plan, you can focus your mind on a particular time for eating and avoid snacking between meals. It is also a good way of learning about the calories and vitamins in different foods and what your body needs to keep healthy.
If you think that the chance of gaining weight is not worth it, remember that smoking harms your appearance too. It makes you look older and unhealthy by starving your skin of oxygen, this makes it look dry and grey. You get wrinkles around your eyes and mouth much earlier than a non-smoker and the tar stains your teeth and fingers. Research shows that there are fewer people who want to date someone who smokes.
Remember, your weight is likely to go back to normal when your body adjusts to being a non-smoker. Be kind to yourself.
Many of our bloggers write about their own experiences and give tips for others who are quitting, you are not alone. Quitline Advisors can also help with your quitting journey - give us a call on 0800 778 778 if you need someone to talk to.
