Weight Control and Smoking Cessation

Quick GuideHow to Quit Smoking Without Weight Gain

How to Quit Smoking Without Weight Gain

Limit snacking and alcohol

Having more high-fat, high-sugar snacks and alcoholic drinks may lead to weight gain when you quit smoking. The ideas below may help you make healthy eating and beverage choices as you quit smoking.

Tips for Healthy Eating and Beverage Selections as You Quit

  • Do not go too long without eating. Being very hungry can lead to less healthy food choices.
  • Eat enough at meal times to satisfy you, but try not to overeat. Eat slowly so you can pick up on your body's signals that you are full.
  • Choose healthy snacks, such as fresh fruit or canned fruit packed in its own juices, low-fat air-popped popcorn, or fat-free yogurt when you are hungry between meals.
  • Do not deny yourself an occasional treat. If you crave ice cream, enjoy a small serving, which is 1/2 cup.
  • Choose an herbal tea, hot cocoa made with fat-free milk, or sparkling water instead of an alcoholic beverage.

Consider using medication to help you quit

Talk to your health care provider about medications that may help you quit smoking. Some people gain less weight when they use medication.

Medications That May Help You Quit Smoking

Nicotine replacement therapy, including the patch, gum, lozenges, nasal spray, and inhaler.

  • Antidepressant medication.
  • The patch, lozenges, and gum are available without a prescription from your health care provider.

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