While it is true that quitting smoking can cause weight gain because of withdrawal effects and poor eating practices, the few extra pounds are in a modest amount to most people. According to research, only about 4 to 5 kg amount of weight is added to your total weight over four to five years, and you have a lot of time to change poor eating habits and get healthy and fit. Most of the extra pounds happen within a year after you quit smoking, most especially for the first three months. When it comes to weight changes, people have different experiences, ranging from losing weight to a small percentage of people gaining over ten kilograms. According to research, the average weight of those who quit smoking will be the same to those who are not smoking.
In fact, smoking is associated with uneven distribution of fat among women likened to the male ‘apple’ body pattern, with more fat around their waist as compared to women who don’t smoke. It is a fact that women who smoke have uneven distribution of fats likened to the male ‘apple’ body pattern, with more fats deposited around their waist as compared to women who don’t smoke. It predisposes an individual to heart disease, stroke, type 2 diabetes, and greater risk of death. Instead of the waist, a woman who quit smoking tend to gain weight on normal body parts such as the hips. Don’t worry too much about weight changes after smoking, it is best to focus first on being healthy than controlling your weight because an acceptable weight will come naturally after you established good eating habits and healthy lifestyle. You have to set your short-term and long-term goals, get regular exercise, and get enough sleep. The causes of weight gain after quitting smoking can be associated with eating more food for cigarette diversion and nicotine effects on the body affecting metabolism. Most ex-smokers eat more food for oral satisfaction or as a replacement for smoking and they are very comforting, but it is best to choose healthy snacks, chew sugarless gum or drink water.
Be active and exercise more often, around twenty to thirty minutes a day everyday. Do not engage in a crash diet because you will run out of energy that you need every day for work and daily activities, making you eat more if you can’t withstand it anymore. Before eating for more, wait for sometime because it make fifteen minutes before you tummy signals your brain that you are full. It is totally fine using vape with nicotine e-juice if you can’t withstand the withdrawal effects but limit it. Eat more fruits and vegetables and avoid eating junk food or fast food.