Quit Smoking without the Weight Gain
When it comes to taking charge of one’s health, giving up smoking is one of the best decisions a person can make, but it’s still important to be aware of possible weight gain after quitting. Not everyone who quits smoking will gain weight, but the average smoker gains about 8 pounds after quitting. The health risks associated with being overweight are much smaller that the health risks of smoking. In fact, about 5,900 adults die from smoking each year in South Carolina alone, so it is definitely worth it to quit! By following a few simple guidelines, a person can have more success when they quit and not have to worry about weight gain!
Why Does Quitting Lead to Weight Gain?
Nicotine causes an increase in the body’s metabolism. In other words, smoking wastes the energy the body obtains from food. This means that when a person quits smoking, their metabolism slows back down and their body no longer requires as much energy.
Smoking also reduces appetite. Food doesn’t taste as good to a smoker, so after quitting, people tend to feel hungrier and eat more because food tastes better. Many ex-smokers feel a constant urge to nibble or a craving for sweets when they first quit, but this usually only lasts a few weeks.
Food is commonly used as a replacement for cigarettes. Some people have a habit of smoking after meals or between meals, so when they quit, they replace their usual cigarette with a second helping, dessert, or a snack. It’s also very common to eat junk food in an attempt to control cigarette cravings.
All of these factors can lead to a few pounds of weight gain. To keep weight gain under control, there are several tricks to help people eat fewer calories to make up for the decreased energy needs and to keep the body’s energy needs high with exercise.
Preventing Weight Gain with Diet
There is no need to go on a special diet when quitting. It’s all a matter of learning what to watch out for and planning ahead. Snack foods are often used to satisfy cravings for cigarettes, so it’s important to create a plan of what to do when a craving hits before trying to quit. A plan might include such things as taking a walk, cleaning the house, calling a friend, etc.
The increase in appetite associated with the cessation of smoking can provide a wonderful opportunity to experience new foods. Because foods will taste better after quitting, all kinds of foods can be enjoyed! This is a great time to try new recipes, look for new flavors, sample foreign foods, and enjoy food altogether. Also, the money that is saved by not buying cigarettes can be used to buy healthier, more delicious foods.
It’s important to remember that it’s very tempting to eat junk foods when cravings hit, but making sure there’s always something healthy to snack on (and possibly keeping junk food out of the house) makes it easier to stick to the plan.
Things people like to nibble on that provide very few to no calories include:
- Sugar-free gum
- Carrots
- Celery
- Air-popped popcorn (without butter)
- Dried fruit
- Nuts
- Lots of water or Sugar-free drinks
Nicotine replacement products can also be used with a doctor’s permission to help more dependent smokers quit without weight gain.
Physical Activity
Not only can exercise can help prevent weight gain, it can aid in quitting and help people quit for good. Exercise helps reduce stress, depression, and cravings, while improving mood, confidence, motivation, and physical condition.
Exercise also increases the body’s energy use, which means either more food must be consumed or weight will be lost. It’s important to start with a small amount of physical activity and gradually increase as physical condition improves. A doctor should always be consulted before beginning a strenuous exercise program.
- Physical activity doesn’t need to be a trip to the gym and doesn’t need to be done all at once. Some tips for quick exercises include:
- Using the stairs instead of the elevator
- Walking instead of drive if the distance isn’t too far
- Using a bicycle to get to work or school
- Doing housework
- Doing yard work or gardening
- Playing with children or pets
Also, the money saved by giving up cigarettes can be used to help make physical activities more fun or convenient, such as paying for a family outing, buying sports equipment, getting a gym pass, taking a trip to the beach, or buying an exercise bike.
Sources:
Jill Jay, DHEC dietetic intern