Giving up smoking is hard for anyone, although just about everybody who manages to do it say they did the right thing. Among the many reasons given by people who keep smoking is the fear that they will put on a lot of weight. This should not justify continuing to smoke, but it is an added inconvenience for those considering taking the plunge. It is true that 60% of ex-smokers do put on some weight, but the other 40% practically retain the same weight. Heavy smokers who go through more than a pack and a half a day are at most risk of taking on extra pounds.

But what causes this weight gain? It seems to stem from various factors, especially hormones and a slowing of the body's metabolism. It's all the fault of nicotine, a substance which speeds up this metabolism and thus the burning of calories needed for the body to carry out basic chores such as digestion and breathing. This process cannot be controlled, but it also true that it is not responsible for most of the weight a person gains when they quit smoking.

The most significant weight gain is due to sensorial changes and anxiety that stems from giving up smoking. Many smokers light up a cigarette rather than eat, and tobacco numbs senses such as taste and smell. So smokers are not particularly moved by tasty, aromatic food. When they kick the habit, all this turns upside down. Food tastes and smells better, which makes it more appetizing. Furthermore, going cold turkey triggers a jitteriness that is only calmed with frequent trips to the fridge for snack on something, the more fattening the better. Foods like chocolate, which are rich in substances that boost secretion of feel-good hormones, are a typical temptation for people who have just given up smoking.

Therefore, in order to avoid gaining weight wildly, the first step is to ease that anxiety by eating foods that are low-calorie, such as yogurt, grains, juices and water. If you cannot resist sweets, choose candy and gum that is sugar-free, or fruit. And don't eat big meals or heavily seasoned foods.

Another attractive option is to get physical exercise because it reduces tension, burns calories and shows how much better off your body is without tobacco. You'll see that you breathe better and feel stronger.

If you do put on some weight, now is not the time to try to lose it. It is better to do one thing at a time and leave the diet for when you are completely over the urge to smoke. In any case, remember that the average weight gain is between two and six kilos. That doesn't make anyone fat, unless they already were fat before quitting smoking.
��