Community Forum

Worried About Weight Gain After Quitting?

One concern that often comes up when people think about quitting smoking is the fear of gaining weight. For some, this concern can even become a reason to delay quitting. If you've had these thoughts, you're not alone. Some people notice changes in their appetite, eating habits, or weight after they stop smoking. 

The good news is that quitting smoking is one of the best thing you can do for your overall health, regardless of what happens on the scale. While some people may experience a small amount of weight gain during the adjustment period, others maintain their weight or find that they develop healthier habits as they focus on their well-being. More importantly, the benefits of quitting: better lung health, improved circulation, increased energy, and reduced health risks, far outweigh a few extra pounds. 

Sometimes it's not the absence of cigarettes that leads to weight changes, but the search for something to replace them. Reaching for snacks during cravings is common, especially in the beginning. That's why it can be helpful to have alternatives ready, such as drinking water, chewing gum, taking a short walk, stretching, or keeping healthy snacks nearby. These small strategies can help you mange cravings while supporting your health goals. 

Remember, your quit journey doesn't have to be perfect. If Weight is a concern for you, try to focus first on becoming smoke-free. Once you're feeling more stable in your quit, you can always work on other health goals. Quitting smoking is not giving something up, it's gaining health, freedom, energy, and years of life. 

Today's Reminder: Don't let the fear of possible weight gain stop you from achieving the incredible benefits of becoming smoke-free. Your health is worth the effort, and you can take one step at a time. 

Hi everyone! My strange thought of the day is that I am hyper obsessed with the day by day progress right now. I look at the tracker every single day and can't figure out how this obsession developed. The tracker says 17 days for me. Sometimes it feels like years have gone by, but it is just 17 days and counting. For the seasoned vets out there - does this obsession start to fade? I guess the bright side is now instead of thinking about smoking all the time, I am thinking about the tracker - Ha! I suppose the big ball of gray matter just needs something to latch on to?

Well I’ve made it 2 months and 27 days so I’m getting very close to 3 months. I lasted six and a half months before Christmas so in the last year I have not smoked more than I have smoked which is amazing to me.

BUT for some reason I am very nervous about making it to three months which is strange because I’m not craving at all. I actually sat with an old smoking friend yesterday (outside) and I was not at all triggered. It’s just anxiety I guess. I want to give this up forever this time.

I don’t know why three months is such a big deal in my head. I have heard that three months is the time studies say you’ve broken all the habits so maybe that’s it.

Anyway, I thought I’d share about it here in case anyone else has experienced milestone anxiety. 😁

Thanks!

Almost hitting 8 months now.. can you believe it? My spray has finally run out so Im gonna see if I can do without that anymore. Slowly vaping less and less so I'm definitely on the right track here. I do get tempted at times but I just remember that I would cough my lungs out if I smoked now and would not enjoy it at all. But the memory of enjoying smoking still lingers... getting weaker but its still there. My colleague at work who smoked is now using a vape... maybe my good success has encouraged him to quit.

Everything else going well. The battery in our car died so had to fork out for that.. so money is tight yet again. The sooner my partner starts working in August the better. We will definitely go on holiday next year. Work is fine.. ticking along. The project that I spent my time worrying about seems to be working fine.

So nothing much to report on here.. just that I'm still here... still protecting my quit and still going strong.

You Don't Need Perfect Confidence to Quit: "Ready or Not, Your Quit Journey Can Begin, cause the perfect time doesn't exit"

One of the most common things people say before quitting smoking is: "I'm not ready yet." They tell themselves they need less stress, more confidence, better timing, or stronger motivation before they can begin. While those feelings are understandable, the truth is that many successful quit journeys begin long before a person feels completely ready. 

The idea of being "ready" can sometimes become a trap. We imagine that one day we'll wake up feeling confident, motivated, and certain that quitting will be easy. But for many people, that day never arrives. Instead, they continue smoking while waiting for the perfect moment. The reality is that courage often comes after taking action, not before it. 

Think about other important changes in life. Starting a new job, moving to a new city, returning to school, or beginning a fitness journey can all feel intimidating. Most people don't feel 100% prepared when they begin. They learn as they go. Quitting smoking is no different. You don't need to have every answer before you start. 

In fact, uncertainty is a normal part of the process. You may wonder how you'll handle stress, social situations, boredom, or cravings. Those questions are valid. But you don't have to solve every future challenge today. You only need to focus on the next step in front of you. Every smoke-free hour , every craving resisted, and every healthy choice made helps build confidence over time. 

Another important thing to remember is that motivation naturally changes. Some days you'll feel determined and energized. Other days you may feel frustrated or discouraged. If your quit depends entirely on motivation, it can feel unstable. That's why building habits and routines is so important. Drinking water, taking a walk, using support tools, reaching out to others, and preparing for triggers can carry you forward even when motivation low. 

Many people who have successfully quit will tell you they were scared before they started. They worried they would fail. They questioned whether they were strong enough. Yet they took the first step anyway. What made the difference wasn't the absence of fear, it was their willingness to keep going despite it. 

So if you've been waiting to feel completely ready, consider this your reminder: you may already be ready enough. Ready doesn't mean confident. Ready doesn't mean fearless. Ready simply means being willing to try. 

Happy Friday!

A change in routine can be very beneficial, especially if you are trying to quit your morning cigarette. The first cigarette is often the hardest to remove from our habits, as it sets the pattern you tend to follow throughout the day. However, you can make this change!

Here are some tips and strategies to consider before you start this process:
- Plan a different routine
- Begin your day with deep breaths and a glass of water
- Write out a list of your morning triggers and identify ways to avoid or manage them
- Remove ashtrays and cigarettes from your room to make them less accessible
- Start each day with a planned activity, try to keep busy for an hour or so
- Change your morning routine by adjusting the order of tasks or the location where you have your coffee or tea

Remember, choosing to begin this quit journey requires patience and practice. Making changes to your routines and lifestyle is part of becoming the healthier version of yourself.

Although removing the first cigarette of the day may be difficult, learning to go without it can make it easier to manage the rest of your day without smoking.

Finding the Quit Method That Works Best for You...

One of the biggest myths about quitting smoking is that there is only one "right" way to do it. The truth is that every quit journey is different because every person is different. What works well for one person may not work for another, and that's okay. The goal is not to quit the way someone else did, the goal is to find a method that gives you the best chance of success.

Some people prefer to quit "cold turkey" and stop smoking completely on a specific day. Others find success by gradually reducing the number of cigarettes they smoke before quitting entirely. Some use nicotine replacement therapies such as patches, gum, lozenges, or inhalers to help manage withdrawal symptoms. Others benefit from combination of several approaches. There is no prize for choosing the hardest method. Success is what matters.

When choosing a quit method, it can help to reflect on your past experiences. Have you tried quitting before? What helped? What made it difficult? If mornings are your biggest challenge, you may need a plan specifically for that time of day. If stress is a major trigger, finding healthy coping strategies may be just as important as managing nicotine cravings. Understanding your own patterns can help you build a quit plan that is realistic and sustainable.

It's also important to remember that your quit method can evolve. Some people start with one approach and later adjust it based on what they learn about themselves. A setback does not mean you chose the wrong method, it may simply mean you need additional support or a different strategy. Every quit attempt teaches you something valuable. 

Most importantly, don't compare your journey to someone else's. The person who quit cold turkey and the person who used nicotine replacement are both working toward the same goal: a healthier, smoke-free life. What matters is finding the path that helps you keep moving forward. 

Questions to help You Choose Your Quit Method:

• What has worked for me in previous quit attempts?
• What are my biggest smoking triggers?
• Do I prefer gradual change or a firm quit date?
• Would nicotine replacement help me manage cravings?
• What support systems do I have available?
• What will I do when cravings or stress arise?
• Am I choosing a method that feels realistic for me? 
• What is one small step I can take today toward my quit? 

Remember: The best quit method is not the most popular one. It is the one that helps you stay committed, keep learning, and continue moving toward the smoke-free life you want. 

Another long weekend done and dusted. We went to the flower show Bloom on Saturday. Was only ok. Didn't enjoy it as much as the one we went to two years ago and the weather wasn't great. Then on Sunday we went for dinner in the sister steak house of the one we went to for my birthday. Was also only ok.. the other restaurant was nicer. All that said, managed to get through the weekend with no cigarettes. I am getting tempted to just have the one but I'm walking on past the shops and avoiding going out where other smokers are.

Didn't even notice anyone smoking over the weekend. Slowly, its not at the forefront of my thoughts as much anymore. Pushing on for 8 months now.. I will get there. Not using the vape a whole lot anymore. Didn't need to pop out of the restaurant to vape. So fingers crossed this is the quit that is sticking. I think of everyone on here when I get those cravings and can almost hear the encouragement to hold on when I feel weak. Now its just about striding forward as a non smoker and dealing with challenges differently. I can do this.

I did have a smoking dream again though and in the dream I smoked a full pack and was then so disappointed in myself. Woke up nearly in a sweat.

Weekly Smoke-free Success Checklist...

Mindset: 

• I reminder myself why I want to quit.
• I focused on today instead of worrying about forever.
• I celebrated at least one success from last week.
• I showed myself patience and self-compassion.

Managing Cravings:

• I identified my biggest triggers this week.
• I prepared healthy alternatives (Gum, water, snacks, mints, 4D's, change routines, etc.). 
• I practiced delaying a craving before reacting to it. 
• I used a coping strategy instead of reaching for a cigarette.

Health & Wellness:

• I drank enough water today.
• I moved my body, even if only for a few minutes.
• I got some fresh air.
• I prioritized rest and sleep when possible.

Support:

• I checked in on the forum.
• I read a post that inspired or encouraged me. 
• I reached out for support when I needed it. 
• I encouraged someone else on their journey. 

Looking Ahead: 

• I have a plan for my most challenging trigger this week.
• I know what I will do if a strong craving appears.
• I have something positive to look forward to. 
• I am committed to taking my quit one day at a time. 

Reflection:

What is one thing I am gaining by being smoke-free?

Remember: You don't need every box checked to be successful. Progress is built one choice, one craving, and one day at a time. Keep going, you are stronger than you think. 

Day 185 – One Slip Didn’t Undo 6 Months
I started smoking in my early twenties—which still feels strange to admit. I made it all the way through junior high and high school without ever picking it up. Then I moved to a new town for university and took a job to help pay the bills.
At that job, everybody smoked.
I remember sitting in the non-smoking breakroom while all the “cool” people packed into the smoking room. (Looking back now, it’s wild to think that’s how things were in the mid-90s.) Eventually, I gave in—not because I wanted to smoke, but because I wanted to belong.
Fast forward to now—I’m on day 185 of my quit.
But on day 182, I had a bit of a test.
I went out with some work friends, had a few drinks, and sure enough…the cigarettes came out. And yeah—I broke. After six months smoke-free, one was offered and I accepted.
Honestly? It tasted awful. The smell was worse. It felt just like that first cigarette years ago—forced, unnatural, disappointing.
But what hit harder was the feeling afterward. I felt like I had erased all my progress in one moment. To make it worse, there were a few comments from the “cool crowd” suggesting I was a smoker again "Welcome back". That stung. It felt like a crushing defeat.
I went to bed that night pretty upset and ashamed.
But here’s the part that surprised me…
The next morning, nothing had changed.
No cravings. No urge to go buy a pack. No slide back into the old habit. Just another day on my quit journey.
And that’s when it clicked:
I’m not the same guy I was six months ago. I’m a non-smoker now.
One slip—one moment of weakness—doesn’t define me. It doesn’t erase the progress. It doesn’t mean I’m starting over.
If anything, it was a reminder of why I quit in the first place.
Progress isn’t fragile—it’s built to last.
And as long as you keep going, you’re still winning.