Day 17 without nicotine

Some weight gain is common after quitting. It doesn't have to be a lot.

What's happening

Appetite can stay higher for a while after other symptoms ease. Smokefree.gov says many people who quit smoking gain some weight, partly because smoking speeds up metabolism and partly because people eat more.

It doesn't have to happen, and it is not a reason to go back. Smokefree.gov is clear that quitting as soon as possible is better for your health even if you gain some weight.

Small habits help more than strict diets right now, when you already have enough to deal with.

What helps today

  • Aim for about 10 minutes of activity a day as a start.
  • Use smaller plates and check portion sizes.
  • Do a quick belly check before eating: hungry or just wanting something?
  • Keep healthy snacks in easy reach and less healthy ones out of sight.

Sources

  1. Fight Smoking Cravings with Exercise · Smokefree.gov (National Cancer Institute)
  2. Manage Weight Gain After Quitting · Smokefree.gov (National Cancer Institute)
  3. 7 Common Withdrawal Symptoms · CDC (Tips From Former Smokers)
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This is general information, not medical advice. If you are pregnant, take medication or have a health condition, talk to a doctor or pharmacist. Free help: 1-800-QUIT-NOW in the US, NHS Stop Smoking Services in the UK.