Quitting smoking has many health benefits. You may gain some weight because your metabolism slows down when you stop. By eating healthy and exercising enough, you can limit your weight gain.
Patricia Schutte, nutritionist
Smoking and metabolism
The nicotine in cigarettes affects the metabolism. Someone who smokes has a faster metabolism than someone who doesn’t smoke. When you stop taking in nicotine, your body uses less energy. If you continue to eat as much as when you smoked, you will gain weight. And some people go for sweets or snacking to replace the need for a cigarette. This also contributes to weight gain. On average, people who stop smoking gain about 4 kilos.
That you gain a little weight by quitting smoking may not be a pleasant idea. However, quitting smoking is always a good idea. The health benefits of quitting smoking far outweigh the drawbacks of a few pounds of extra body weight. Are you gaining weight? Only start working on your weight 3 months after you have stopped smoking.
Healthy Habits
By eating healthy and exercising, you can limit your weight gain. Now that you’re trying to break an unhealthy habit (smoking), you can replace it with healthy habits. At difficult times, choose sugar-free chewing gum or a piece of fruit or vegetables instead of sweets. Exercise is also beneficial. Exercise increases your energy consumption, provides distraction and helps to relax.
if-then plan
An “if-then plan” helps replace your unhealthy habit with a healthy one. An example: ‘If I get a craving for a cigarette at work, I eat a snack carrot’. Think about the situations in which you have a hard time and what you can do. Sometimes taking a walk or getting coffee for your colleagues at work works. Other times, a healthy snack works better. And at another time, sugar-free chewing gum is an alternative. Make your plan as specific as possible for each situation.
The more specific you make your plans, the better it can help you. It helps to write down your if-then plan and tell people around you what you’re up to so they can help.
Read more about it on the website of the Nutrition Center and about quitting smoking on ikstopnu.nl
Do you also have a question? Then ask one of our experts. Always go to your doctor with urgent questions, the experts are not the right person for that. They also do not diagnose. You can find the other conditions here.
Patricia Schutte has been working as an information officer at the Nutrition Center in The Hague for more than 25 years. She answers questions about healthy, sustainable and safe food.
