Calorie Tracking After Quitting Smoking

Why Weight Gain Happens

• Metabolism drops — Nicotine increases metabolic rate by ~200 cal/day
• Appetite returns — Nicotine suppresses appetite
• Taste improves — Food tastes better (so you eat more)
• Oral fixation — Hand-to-mouth habit often replaced with snacking
• Emotional eating — Food becomes a stress reliever

Average gain: 5-10 lbs, but some gain more. With awareness, you can minimize this.

The Math: What to Expect

Without nicotine, your body burns ~200 fewer calories daily. Over a year, that's 20+ lbs if eating stays the same.

Solution: Either eat ~200 fewer calories OR exercise to burn ~200 more.

First 2 Weeks: Survival Mode

The hardest period. Don't be too strict:

• Some extra eating is okay — staying quit is the goal
• Have low-calorie snacks available (carrots, celery, gum)
• Stay hydrated — thirst can feel like hunger
• Track if it helps, but don't stress about perfection

Weeks 3-8: Building New Habits

Withdrawal eases. Time to focus on eating:

• Start tracking calories more consistently
• Aim for maintenance calories (not aggressive deficit)
• Replace smoking rituals with non-food alternatives
• Add exercise as energy returns

Managing Oral Fixation

Your hands and mouth are used to cigarettes. Zero/low-calorie alternatives:

• Sugar-free gum
• Water bottle (sip constantly)
• Toothpicks or cinnamon sticks
• Straws to chew on
• Crunchy vegetables (carrots, celery)

Avoid replacing cigarettes with candy or chips.

Smart Snacks for Ex-Smokers

Exercise: Your New Stress Relief

Exercise helps in multiple ways:

• Burns the extra ~200 cal/day
• Reduces cravings
• Improves mood
• Gives you something to do with restless energy
• Walking is a great start — builds from there

When Cravings Hit

Instead of eating:

• Drink water
• Take a 5-minute walk
• Deep breathing
• Call a friend
• Wait 10 minutes (cravings pass)