By Theresa Stahl, RD, LDN 

Q: I just quit smoking and don’t want to gain weight like so many people I know.  What should I do?

A: Congratulations on such a significant accomplishment! This is one of the best decisions you can make for improved health and well-being.

There’s good news!  According to the Weight Control Information Network (www.win.niddk.nkh.gov), not everyone who stops smoking gains weight.  Among those who do, the average weight gain is between 6 and 8 pounds.  Only about 10% of people who stop smoking gain a large amount (30 pounds or more). Careful planning can help assure you won’t be in this group.

Being prepared and aware of the reasons why people gain weight is a key. After you quit smoking, you may feel hungrier and be inclined to eat more than usual, but these feelings only last a few weeks.  Make sure you choose low calorie options such as raw veggies and fresh fruit.  Also, smoking does cause your body to burn calories faster, but in a way that is harmful to your heart.  After you quit, you burn slightly fewer calories, which is why it’s so important to eat slightly less and/or exercise more.

Since exercise is so beneficial in helping to control stress as well as weight, exercise is one of the best things you can do to prevent weight gain and increase fitness.  Exercise may ease withdrawal symptoms and help reduce the chances of relapse after quitting.  It also boosts your mood, and you should notice you’re breathing easier, too.

Some tips to help prevent weight gain from the Weight Control Information Network include:

•    Get regular, moderate-intensity physical activity.
•    Limit snacking and alcohol.
•    Consider getting professional advice from a registered dietitian (RD) about weight control.
•    Focus on the benefits of quitting, including increased energy, whiter teeth, fresher breath, fewer wrinkles, healthier-looking skin, and  clearer voice.
•    Eat regularly.  Going too long without eating can lead to less healthy food choices.
•    Eat enough at meal times to satisfy you, but try not to overeat. Eat slowly so you can pick up on your body's signals that you are full.
•    Choose healthy snacks, such as fresh fruit or canned fruit packed in juice (not syrup), air-popped popcorn, or fat-free yogurt, when you   are hungry between meals.
•    Do not deny yourself an occasional treat. If you crave ice cream, enjoy a small serving, which is 1/2 cup.
•    Choose an herbal tea, hot cocoa made with fat-free milk, or sparkling water instead of an alcoholic beverage.

Best wishes and congratulations again!