There are a couple of reasons why you might gain weight after you quit smoking. One, your metabolism slows down, and two, food smells and tastes better so you may be tempted to eat more to cope with nicotine cravings. The good news is that by increasing your physical activity and making healthy food and beverage choices, you can manage your weight and stay tobacco-free.

You can take the following steps to minimize any weight gain:

Eat three small meals and snacks (if you need them) each day

• Include a variety of vegetables, fruits, whole grains, low fat milk or alternatives and lean meats and alternatives.
• Don’t skip meals, especially breakfast. It may increase your craving for nicotine – or cause you to overeat later.
• Keep healthy snacks on hand. Snack on vegetables and fruit rather than high fat or sugary foods. Other good snacks include unbuttered popcorn and pretzels.

Drink lots of fluids

• Drinking at least 6 - 8 glasses of cold water per da helps flush the nicotine out of your system.
• Cut back on caffeinated beverages like coffee, tea and sugar sweetened beverages such as colas. Try decaffeinated, or sugar free options. When you stop smoking, you may be more sensitive to caffeine. It may make you more nervous and anxious.
• Alcohol may trigger cravings for a cigarette, especially if you used to smoke and drink together. Try to avoid alcohol until you have successfully quit.

The ex-smoker’s survival kit

You may miss having something in your mouth. Keep a variety of items on hand to keep your mouth busy. Stash them in the car, at your desk or anywhere you used to smoke. They may help you get past the cravings. Here are some suggestions:

• Carrots, celery or cinnamon sticks
• Fresh fruit
• Water
• unbuttered popcorn
• Pretzels
• Chewing gum
• Hard candy
• Mints
• Toothpicks
• Straws