It is not uncommon for people to gain weight after quitting smoking. This can be due to several factors, such as an increase in appetite, changes in metabolism, and the substitution of other behaviors (such as snacking) for smoking.
There are a few things you can do to help manage weight gain after quitting smoking:
1. Eat a healthy diet: Choose a variety of fruits, vegetables, and lean proteins to help keep you feeling full and satisfied. Avoid processed and sugary foods, as they can contribute to weight gain.
2. Stay active: Exercise can help boost your metabolism and replace some of that dopamine that you used to get through smoking. Aim for at least 30 minutes of moderate-intensity activity most days of the week.
3. Drink plenty of water: Water can help you feel full and may help prevent snacking. Aim for 8-8 ounces of water per day.
4. Be mindful of portion sizes: Pay attention to how much you’re eating and try to eat until you’re satisfied rather than stuffed.
It’s also important to be patient with yourself and remember that it may take some time to adjust to these changes. If you’re concerned about your weight gain, it may be helpful to talk to a healthcare provider for additional support and guidance and even medications to help with weight management and nicotine withdrawal.