How to Stop Smoking Weight Gain

Understand how the weight gain occurs and how to deal with it.

Difficulty: Moderately Easy

Instructions

1. Know that weight gain from quitting smoking is not automatic.
   
   You will not gain weight simply because you stopped smoking. When people gain weight after they quit it is because they pick up alternate habits, such as increased snacking or eating.
   
   You are in control of this situation.

2. Put things in proper perspective.
   
   The potential of weight gain is a more immediate negative then developing health problems from smoking. It's human nature to be more concerned with more immediate concerns then distant ones. So, we can see the thought process as something like "I can quit smoking now and worry about weight gain now or keep smoking to avoid weight gain now and worry about health problems from smoking later."
   
   However, knowing that the weight gain the immediate weight gain is not true, you can place things in there proper perspective.

3. Create a substitute hand to mouth movement.
   
   Repetitive smoking creates a very powerful neural pathway of associating something from putting your hand to your mouth. Your brain learns to associate a good feeling from that action.
   
   This is where people run into problems with weight gain. You've developed a habit of putting your hand to your mouth, which is arguably a harder thing to deal with then nicotine addiction. So, when you quit, you have a desire to keep that habit, which usually comes in the form of foods or drinks that feel good to eat. These same foods are also usually convenient and unhealthy.
   
   Chewing gum can help some, though it does not address the motion of your hand.
   
   THIS IS THE MOST IMPORTANT THING TO DO:
   
   Carry around a bottle of water or healthy snacks such as carrot sticks or celery. Eat or drink with the same hand that you smoked with. Even without nicotine, your body will maintain a desire to bring your hand to your mouth, so let it, but be sure to do it with something healthy!

4. Depending on the advice you get from your doctor, you may want to consider an appetite suppressant. Caffeine can help, though you should stay away from sugar based drinks as this will only ingrain further the Pavlovian hand to mouth response.