Avoiding Weight Gain When Quitting Tobacco

Many people have concerns about gaining weight when they decide to quit using 
tobacco. Nicotine can act as an appetite suppressant. You may feel hungrier when 
you stop using tobacco. 
Quitting tobacco use does not mean you will gain weight. Some people gain 4 to 
10 pounds during the first few months of quitting, but many people lose this weight 
as they adjust to life as a non-tobacco user. 
Reasons for why weight gain may occur
• You may eat to replace the behavior of smoking or using tobacco. You may feel 
the need to keep your hands or mouth busy. 
• Instead of tobacco, food can become a substitute. You may eat during stress, 
boredom or at social events.
• Your sense of smell and taste may improve after quitting. When food tastes 
better, you may eat more, even if you are not really hungry. 
You can reduce the chance of weight gain
If you eat a healthy diet and stay physically active, you can greatly reduce your 
chance of gaining weight. Have a plan to deal with stress, boredom or other 
situations that does not involve food. Try some of these tips to keep your weight 
under control.
• Eat healthy:
 Snack on healthy foods like carrots, apples or other fresh fruits and 
vegetables. Fresh vegetables are often low in calories.
 Limit foods that are high in sugar or fat such as candy, chips, soda, cakes or 
cookies.
 Drink at least 8 cups of water each day.
 Try sugar free gum, hard candy or a few sunflower seeds to cut the urge to 
snack.
• Be active:
 Take walks.
 Use the stairs instead of elevators.
 Park your car in the lot furthest away from the entrance.
 Work in your garden or do yard work.
 Ride a bike or do other activities you enjoy.
• Other things to try:
 Use toothpicks, straws or rubber bands to fulfill your hand to mouth habit.
 Keep your hands busy by working on puzzles or read, knit or do crafts.
 Call a friend for support.
 Track your eating habits by keeping a food diary to help you maintain a 
healthier diet.
 Brush your teeth after eating meals so you are less likely to continue to eat 
when your meal is finished.
• Lastly, keep a list of your reasons for quitting close by to help you stay on your 
path to a tobacco free life. 

Talk to your doctor or nurse if you have questions about quitting tobacco use,