One of the biggest reasons people are reluctant to quit smoking is they fear they will gain weight. Of course a few extra pounds is better than the myriad of chronic health problems related to smoking. But, it is still one of the major road blocks to quitting. So, let’s explore the stats related to weight gain during the quitting process and some of the things you can do to avoid weight gain.

Scott McIntosh, PhD is an associate professor of community and preventive medicine at the University of Rochester and director of the Greater Rochester Area Tobacco Cessation Center. He reports that only about 1/3 of quitters gain weight and the average weight gain is about 5 – 8 pounds. “Obviously that’s something many people would rather not see. But by quitting smoking, you can add years to your life — and years of being in good health rather than sick or disabled. Those extra pounds are a small price to pay.”

So, now that we know that the average weight gain is under 10 pounds, let’s look at some tips to either mitigate or altogether avoid the weight gain. First, don’t crash diet or start a new diet plan while quitting. That is way too much stress and can not only cause you to gain weight but also derail your plans to remain smoke-free. Rather, keep an eye on your daily calorie intake. Remember, take in the same amount or less calories that you burn on a daily basis. Second, have low-calorie snacks available to help with the oral fixation side of smoking. Some great options include sugar free candy, bite size veggies (carrots, peppers or celery sticks are great options), sugar free gum or lollipops. Third, drink enough water! This will not only keep you hydrated but will also help you feel full as it satisfies the craving to pop something in your mouth. Next, be sure to eat foods high in fiber as it helps make you feel full for longer periods. Some foods high in fiber include whole grains, beans and veggies. Of great importance, you must exercise! This not only burns calories but it also keeps your mind and body busy, thus distracting it from your nicotine cravings. It also relieves the stress of quitting. Finally, consider seeing a doctor about a smoking cessation aide to help ease the stress of quitting, increase the chances of remaining smoke free and to help avoid excessive weight gain.

Tags: avoid, calorie intake, crash diet, diet plan, exercise, fiber, full, health problems, low calorie snacks, quit smoking, tips, weight gain