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Causes of weight gain when quitting smoking If you are gaining more than one kilogram in a month, it can be a good idea to see your doctor or dietitian for further information and advice. Weight gain is typically about one kilo per month in the first three months, but it does slow down the longer you stay quit, provided you have a sensible diet. If this is the case for you, concentrate first on quitting. It can be difficult to quit cigarettes and manage weight at the same time, because both activities require effort and commitment. However, it can be helpful to be prepared to accept at least a small increase in weight. These strategies can also help minimise weight gain. This includes making realistic goals for healthy eating, getting regular exercise and getting enough sleep. The best weight management approach when quitting smoking is to focus on strategies to keep yourself healthy, rather than on weight control. When women quit smoking, any weight gain that occurs is in the normal and safer typically female pattern – around the hips rather than the waist. Fat in this area is associated with risks such as stroke, heart disease, type 2 diabetes and a greater risk of death.
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What this means is that women who smoke tend to put on more fat around their waist compared to women who do not smoke. Smoking appears to change the distribution of fat in women to the less healthy, typically male ‘apple’ pattern. Research shows that in the long term, the average body weight of people who have quit smoking is similar to people who have never smoked. People who quit smoking can have very different experiences with weight change, ranging from those who lose weight to a minority of people who gain over ten kilograms. Most of the weight gain occurs in the year after quitting, particularly in the first three months. The average amount of weight that people gain after stopping smoking is about four to five kilograms over five years. While most people do put on some weight when they quit, it is usually only a modest amount. Gaining weight after quitting smoking is a serious concern for some people.