You want to quit smoking, but you are afraid of gaining weight. Be aware that weight gain is not systematic when you quit smoking. A balanced diet and practicing a sporting activity will allow you to achieve your goals comfortably and sustainably in the long term.

DO YOU NECESSARILY GAIN WEIGHT WHEN YOU QUIT SMOKING?

Contrary to popular belief, weight gain is not systematic when you quit smoking: a third of smokers do not gain weight, and some even lose a little weight. Others finally reach the weight they would have had if they had never smoked and then return to their smoker weight.

WHY CAN YOU GAIN WEIGHT WHEN YOU QUIT SMOKING?

There are several possible reasons:

Tobacco contains nicotine, which acts both as an "appetite suppressant" and also increases energy expenditure.
When you stop smoking, you sometimes replace smoking a cigarette with snacks, often fatty and sweet, to calm your stress.
Quitting smoking is accompanied by the rediscovery of tastes and smells. Some people become a little more greedy.

HOW CAN I PREPARE FOR QUITTING SMOKING TO LIMIT THE RISK OF GAINING WEIGHT?

You can take advantage of quitting smoking to ask yourself a few questions about your diet:

Are cigarettes an appetite suppressant before meals?
Do you often eat or snack out of habit, to calm yourself down, keep yourself busy or fill a void?
This will allow you to prepare strategies to avoid replacing the desire to smoke with food. Do not hesitate to consult a general practitioner, an endocrinologist or a nutritionist to take stock of your diet. If necessary, also seek help from a tobacco specialist.

WHAT CAN I DO IN PRACTICE TO LIMIT WEIGHT GAIN?

A few simple rules and tips will help you limit your weight gain:

Keep yourself busy by doing activities that you enjoy.
Go shopping after eating.
Drink plenty of water to feel full.
Eat slowly. The recommended duration for a meal (lunch and dinner) is at least 25 minutes.
Serve yourself only once at mealtimes.
Avoid alcohol.
Limit fatty, salty and sugary foods.
Leave the table after eating.
Avoid snacking by splitting up your meals. For example, keep your dessert consisting of a dairy product and/or fruit for a snack.

CAN NITROGEN SUBSTITUTES HELP ME?

You can take treatment if you are physically dependent on cigarettes.
This physical dependence results in an urge (irresistible desire) to smoke that can be strong and frequent, but which only lasts on average two minutes; it will disappear and return for a few moments. Gradually, the urges will give way to less strong, less violent urges.
Sometimes, this urge to smoke can turn into a food urge. Taking a nicotine replacement when you feel the urge can help you.
Be sure to check that the dosage corresponds to your needs. Ask your doctor or pharmacist for advice.

CAN PHYSICAL ACTIVITY HELP ME LIMIT WEIGHT GAIN?

Physical activity is beneficial because it helps stabilize weight and eliminate anxiety and stress. For example, you can walk, cycle, get off at a bus or metro stop before your destination, take the stairs, do stretching or do housework.

HOW TO MANAGE MY DIET AFTER QUITTING SMOKING?

Don't try to go on a strict diet at the same time as you quit smoking. Establish a balanced diet. If you don't gain weight, but you force yourself too much, you risk exhausting yourself and not reaching your goals.
Quitting smoking allows you to rediscover the flavor of food, so it's completely normal to want to eat a little more.
Other reasons can make quitting smoking difficult, whether they are difficulties encountered in your private or professional life. Take the time to analyze your situation and don't hesitate to consult a health professional who can support you and help you quit smoking comfortably and effectively.

Quitting smoking is an important decision to allow you to be in good health. It takes time. Don't hesitate to get help from a specialist, tobaccologist or nutritionist. For more information, contact Tabac info service on 3989 (free service + cost of call), from 8 am to 8 pm, Monday to Saturday) or on www.tabac-info-service.fr