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FAQs
Quitting smoking and managing your weight
14 Aug 2019
Nicotex_Infographic_Quitting Smoking and Managing your weight
W
eight
gain
may
be
one
o
f
the
mo
s
t
d
r
eaded
side
e
f
f
e
c
ts
o
f
qui
t
ting
smoking
but
the
r
e
a
r
e
w
a
y
s
to
manage
y
our
w
eight while
y
ou qui
t
. He
r
e a
r
e 9 sma
r
t
w
eight management
s
t
r
ategies to g
e
t
y
ou
o
f
f to the right
s
ta
r
t
.
Qui
t
ting Smoking & Managing
Y
our
W
eight
THE K
E
Y
T
O WEIGHT MAN
A
GEMENT WHEN
Y
OU QUIT
If
y
ou'
r
e
thinking
about
qui
t
ting
smoking,
y
ou
may
be
w
orried
about
pu
t
ting
on
w
eight
a
f
ter
y
ou
qui
t
.
Qui
t
ting
smoking
is
n
o
t
al
w
a
y
s
accompanied
b
y
w
eight gain but it is
f
airly common.
W
eight gain while qui
t
ting can be a
t
tributed to th
r
ee
f
a
c
to
r
s:
Nic
o
tine inc
r
eases the m
e
tabolic
r
ate.
A
f
ter
y
ou quit smoking
y
our m
e
tabolic
r
ate d
r
op
s
, leading to
w
eight gain.
Smoking supp
r
esses the app
e
tite
because nic
o
tine a
c
ti
v
ates a path
w
ay in the b
r
ain that curbs the u
r
ge to ea
t
.
Y
our sense
o
f ta
s
te and smell imp
r
ov
e a
f
ter
y
ou quit smoking. Since
y
ou n
o
w enj
o
y the
ov
e
r
all eating p
r
ocess mo
r
e, this can inc
r
ease
y
our
app
e
tite especially
f
or carb
s
, suga
r
y and
f
a
t
t
y
f
ood
s
.
Y
ou may also
tend to eat mo
r
e a
f
ter
y
ou quit
because n
o
w that
y
ou'
r
e n
o
t smoking
y
ou
w
ant som
e
thing else to put in
y
our mouth.
W
eight gain tends to happen in the fi
rs
t 3 months a
f
ter qui
t
ting and sl
o
w
s d
o
wn a
f
ter tha
t
. The good n
e
w
s is that the
r
e a
r
e
sma
r
t
, doable
s
t
r
ategies that
y
ou can implement that will help
y
ou
s
tay a
w
ay f
r
om b
o
th ciga
r
et
tes and
w
eight gain.
1
S
tudies
sh
o
w
that
people
who
e
x
e
r
cise
while
qui
t
ting
gain
much
less
w
eight
and
a
r
e
t
wice
as
li
k
ely
to
qui
t
.
Ju
s
t
10
minutes
o
f
e
x
e
r
cise
a
day
can
ma
k
e
a
dif
f
e
r
ence.
T
a
k
e
10
minutes
out
o
f
y
our
day
f
or
a
brisk
w
al
k
,
some
s
t
r
e
tching
or
w
alk up and d
o
wn the
s
tai
r
s at
w
or
k
.
Smoking
ciga
r
e
t
tes
inc
r
eases
y
our
m
e
tabolism
so
y
ou
burn
mo
r
e
calorie
s
.
When
y
ou
s
top
smoking,
r
egular
e
x
e
r
cise
can
help
y
ou
continue
to
burn
those
calorie
s
.
E
x
e
r
cise
has
the
added
ben
e
fit
o
f
helping
y
ou
burn
the
ne
r
v
ous
ene
r
gy
many smo
k
e
r
s
s
truggle with a
f
ter qui
t
ting.
S
ta
r
t E
x
e
r
cising Regularly
2
Don't l
e
t eating become a sub
s
titute
f
or smoking. Ma
k
e a
conscious
e
f
f
o
r
t to
choose, p
r
epa
r
e and eat
y
our meals with a
w
a
r
enes
s
.
S
tock up on healthy
f
oods li
k
e frui
t
,
v
eg
e
table
s
, nuts &
y
oghu
r
t
.
Plan
y
our
meals
so
y
ou don't binge on unhealthy snac
k
s
. Don't eat on the run or in f
r
ont
o
f a sc
r
een. Sit d
o
wn, a
v
oid di
s
t
r
a
c
tions and
f
ocus on
y
our
f
ood.
S
ta
r
t with a
smaller po
r
tion
and ch
e
w
y
our
f
ood sl
o
wl
y
.
Do a belly chec
k
. A
r
e
y
ou
r
eally hung
r
y or a
r
e
y
ou eating
f
or some
o
ther
r
easo
n
?
If
y
ou'
r
e tem
p
ted
b
y suga
r
y or
f
a
t
t
y snac
k
s
, ta
k
e a pause and t
r
y to
di
s
t
r
a
c
t
y
ou
r
sel
f
.
C
r
eate health
y
, mindful
eating habits
3
When
y
ou
quit
smoking,
y
ou
may
f
eel
li
k
e
seeking
solace
in
f
ood
to
deal
with
s
t
r
es
s
,
causing
y
ou to binge eat or choose unhealthy
f
ood o
p
tion
s
.
Use
o
ther
w
a
y
s
to
cope
with
s
t
r
ess
li
k
e
deep
b
r
eathing,
y
oga
or
talking
to
a
friend.
Acce
p
t
that
the
r
e
will
be
some
s
t
r
ess
in
y
our
li
f
e
and
y
ou
need
to
learn
h
o
w to deal with it sensibl
y
.
K
eep
healthy
snac
k
s
at
hand
f
or
s
t
r
ess
induced
f
ood
c
r
aving
s
.
A
v
oid
alcohol,
and
if
y
ou
choose
to
drin
k
,
drink
in
mode
r
ation
so
y
ou'
r
e
n
o
t
turning
to
alcohol
while
s
t
r
essed.
L
earn to manage
y
our em
o
tions
4
Nic
o
tine
r
eplacement aids
li
k
e nic
o
tine gum and l
oz
enges
inc
r
ease the
chances
o
f
y
our being able to quit successfull
y
. What's mo
r
e,
r
esea
r
ch
sh
o
w
s that th
e
y can help
y
ou a
v
oid
w
eight gain to
o
.
Nic
o
tine
r
eplacement
aids help
y
ou manage
y
our c
r
aving
s
, and when
y
ou ha
v
e
f
ew
er c
r
aving
s
,
y
ou don't end up eating mindlesly to tide
ov
er the u
r
ge to smo
k
e.
Y
ou can also consider talking to an
e
xpe
r
t or g
e
t
ting counselling to help
y
ou cope with
f
ood c
r
avings a
f
ter
y
ou quit smoking.
Seek Expe
r
t Help
5
Aim
f
or
8-10
glasses
o
f
fluids
per
da
y
.
W
ater
is
the
be
s
t
choice
as
it
h
y
d
r
ates
y
ou
without
adding
any
e
xt
r
a
calories
to
y
our
daily
inta
k
e.
Being
h
y
d
r
ated
will
boo
s
t
y
our m
e
tabolism and help beat back c
r
aving
s
.
Ma
k
e
su
r
e
y
ou'
r
e
w
ell
r
e
s
ted
and
a
r
e
g
e
t
ting
enough
slee
p
.
Ch
r
onic
lack
o
f
sleep will put
y
ou at a g
r
eater risk
o
f pu
t
ting on
e
xt
r
a
w
eigh
t
.
Don't g
e
t thi
rs
t
y! And sleep
w
ell
6
Resi
s
t the u
r
ge to eat during the times
y
ou used to smo
k
e, le
s
t
y
ou
end up consuming hund
r
eds
o
f
e
xt
r
a calorie
s
.
Plan a
c
tivities to di
s
t
r
a
c
t
y
ou
r
self during e
rs
t
while smo
k
e b
r
ea
k
s that
k
eep
y
our hand
s
, mouth or b
o
th bu
s
y
. Play a game on
y
our cell phone,
write, ch
e
w sugar f
r
ee gum or t
e
xt a friend.
K
eep l
o
w calorie finger
f
oods on
hand that will
k
eep
y
our hands bu
s
y
, such as sliced apples or unsalted nut
s
.
K
eep
Y
ou
r
self Bu
s
y During
Smo
k
e B
r
ea
k
s
7
Eat a good si
z
ed, healthy b
r
eak
f
a
s
t to help kic
k
s
ta
r
t
y
our m
e
tabolism
f
or the da
y
.
Choose
wholeg
r
ain
ce
r
eal
s
,
porridge
or
wholemeal
toa
s
t
with
fruit
f
or
a
healthy
s
ta
r
t
to
the
da
y
.
Eat
r
egula
r
,
small
meals
ev
e
r
y
3
hou
r
s
to
boo
s
t
y
our
ene
r
gy l
ev
els and mood.
T
r
y and ha
v
e an early dinner & eat light
Don't skip b
r
eak
f
a
s
t
!
And eat
r
egula
r
, small meals