Great American Smokeout 2009 Quit smoking without gaining weight

November 19th is the Great American Smokeout.

Photo by: Wikimedia Commons

Today is the Great American Smokeout, where millions (hopefully) will make the decision to quit smoking for good. But people often worry about weight gain that seems to often follow giving up cigarettes.

Smoking does appear to slightly boost metabolism and burn calories, but the change is not likely the primary reason for the weight gain. Nicotine acts as an appetite suppressant, making you less hungry. Also, tobacco smoke dulls the taste buds, which quickly shed and new ones grow in their place - making foods taste better.

A recent study found that nicotine replacement products are very helpful when quitting smoking. Continuing to have a source of nicotine may help break the cigarette habit without causing too much of an appetite change. But there are ways to prevent or minimize weight gain while quitting:

Eat slowly and chew food longer. If you are used to rushing through meals to smoke, you may find that you eat more calories in a sitting because you are eating for a longer period of time. Take time to savor your food.

Keep healthy snacks close by. When you quit smoking, your hands are often left feeling like they have nothing to do, so you reach for food. Make your snacks low calorie and high fiber so that they are filling without packing on the pounds. Try vegetable sticks, fresh fruit, low-fat popcorn, or sunflower seeds.

Drink something. Often you can quell a hunger sensation with a low-calorie drink, such as herbal tea, water, or diet lemonade. Avoid caffeinated products, such as diet colas though these can actually increase appetite.

Also avoid alcohol. Alcohol is not only a high source of calories, without many nutrients, it often leaves you craving a cigarette since many people associate smoking and drinking as activities to do together.

Keep your mouth busy with sugar free candy or gum.

Go for a walk. Exercise can help you beat cravings for both cigarettes and junk food.

The American Heart Association offers tips for managing the situations that may tempt you to eat more and gain weight on their website.