Weight Gain as An Excuse to NOT Quit Smoking!

Is weight gain inevitable?

Many people are concerned they might gain weight after quitting smoking. However, not everyone who quits smoking gains weight. In fact, some people actually lose weight! For those who put on weight the average gain is 5 to 7 pounds. Of course, some people do put on much more weight.

Why do some people gain weight after quitting?

People gain weight for a lot of reasons. For example, after you stop smoking, you may be tempted to eat more because your food will smell and taste better. You may eat as a substitute for keeping your hands and/or mouth busy. You may also gain weight because nicotine is a stimulant that artificially increases your metabolism. Sometimes people gain weight because they feel hungrier after they quit smoking. Finally, you may gain weight because subconsciously you believe you have a legitimate reason for doing so.

If you are concerned about weight gain, keep this fact in mind. The health damage of a pack of cigarettes a day is about the same as carrying 60 or more extra pounds. The more you smoke, the more weight you'd have to put on to negate the health benefits of quitting smoking. Keep in mind that quitting smoking will reduce premature wrinkling of the skin and premature aging.

The emphasis on weight loss in our society has given many people an excuse to start or continue smoking.

Effects of Smoking on Calories. Smoking does indeed use up calories, about 200 a day according to one study. A 1999 study reported that smoking increases energy expenditure in men by 3.6% at rest and by 6.3% during physical activity. (Actually, the higher level during exercise was only because the men inhaled more deeply during that time.)

Reasons for Weight Gain after Quitting. Quitting can add five or more pounds, due to the following reasons:

• Obviously, the body is working better. After quitting, the body's metabolism slows down, and food is digested more efficiently.
• Insulin levels increase, enabling the body to process more sugar for energy.
• People snack as an oral substitution.

Long-Term Effects of Abstinence on Weight. One 1998 study reported that people who quit smoking put on more weight than expected, and although they gained most of the weight in the first year, they kept adding weight over a period of five years. This contradicts other studies that ex-smokers lost their extra weight over a year or two and that the longer they abstained from smoking the more weight they lost. Indeed, an encouraging 1999 study reported that weight gain tends to peak between two and four years after quitting and then declines to the same rate as those who never smoked.

Keeping the Weight Off. It should be noted that to use up the 200 calories gained from quitting smoking, one need only take an extra 15-minute daily walk and eliminate 100 calories a day from meals. Even a moderate increase in physical activity among middle-aged women who have quit smoking can help keep weight gain to a minimum. (Using Zyban also appears to help protect against weight gain.)

For many people, the fear of gaining weight prevents them from quitting smoking. But weight gain isn't an inevitable result of stopping smoking, provided you take a few easy precautions.

Understanding the effects of smoking on weight is the first step:
Smoking does burn calories, up to 200 a day in a heavy smoker. Smoking increases energy expenditure, or metabolism. Quitting smoking causes weight gain because the body begins to work more efficiently. The body's metabolism slows and food is digested more efficiently. Insulin levels increase, which enable the body to process more sugar for energy.

Outsmarting the Pounds
Although a modest weight gain (5 to 10 pounds) is common, you can take several simple steps to ward off those extra pounds and improve your general health:

• To burn an estimated 200 calories used by smoking, for example, walk briskly for 45 minutes or swim laps for 30 minutes each day.
• Eliminate 200 calories of food intake, and you've used up the extra calories from not smoking. What does that translate to?
  • 2 lite beers (220 calories).
  • 20 regular potato chips (220 calories).
  • 4 chocolate sandwich cookies (213 calories).
  • 2 tablespoon of butter (200 calories)
  • 2 oz. of cheddar cheese (220 calories).
  • 1 small order of McDonalds fries (210 calories).
  • 1 hot dog and roll (250 calories).
  • 2 frozen waffles (240 calories).
  • 1/2 cup macaroni and cheese (205 calories).
• One benefit of quitting is that as your body realizes the benefits of not smoking, your energy levels will increase, and you will begin to feel better physically. A moderate increase in physical activity can keep weight gain to a minimum.
• Try not to satisfy the oral fixation of smoking by snacking. Wait to eat until the urge to smoke subsides, so that the smoking activity is not replaced psychologically by eating.
• Exercise daily. A daily moderate workout not only distracts you from smoking, but also helps reduce tension and stress. Endorphins released in the brain during exercise actually make you feel better. Exercise also increases metabolism, helping you burn more calories.
• Eat square meals based on sound nutrition, and keep track of what you are eating, how much and why. Many smokers reward themselves with food instead of cigarettes, leading to weight gain. Some resume smoking to lose the weight they've gained, only to have to try and quit smoking again thus repeating a difficult cycle.
• Weigh yourself weekly and keep track of your weight. Don't wait until your clothing is tight to realize you've put on a few pounds.
• Remember that the ultimate goal is to stop smoking. Do not try to lose weight while quitting smoking, but instead monitor your current weight. Getting caught up in losing or maintaining weight may distract you from your primary goal of quitting smoking.

Plan Ahead
Once you've reached the decision to stop smoking, stay focused on that goal and plan for the unexpected. If you are concerned about weight gain, make a plan to avoid it:

• Stock up on healthy snacks before you quit smoking.
• If you crave crunchy foods, try fat free pretzels, raw carrots or celery instead of potato chips.
• Keep snacks on hand when you are away from home. Bananas, apples, oranges or a small bag of healthy nuts like almonds or sunflower seeds travel easily in a purse or backpack.
• Avoid high calorie, sugary soft drinks (a 12-ounce can typically contains 144 calories). Flush your system by drinking lots of water. This also helps wash out the toxins from smoking that have been trapped in your body.
• Craving a candy bar? Instead try a piece of whole-wheat toast with honey or fruit jam.
• Your sense of smell and taste will reappear when you quit smoking. Fight the urge to eat salty, high fat, high carbohydrate foods by having whole grain cereals, fruits and vegetables on hand. With your improved senses, you'll soon be able to appreciate their more subtle flavors and will begin to develop a taste for these healthier foods over time.

• Weight gain varies from person to person. The average person gains less than 10 pounds.
• The weight gained is a minor health risk compared to the risks of smoking.
• Women tend to gain slightly more weight than men. African Americans, people under age 55, and heavy smokers are at greater risk for major weight gain, but your personal experience may be different.
• Exercising, eating plenty of fruits, vegetables, whole grain cereals and pasta, avoiding a lot of fats, and getting enough sleep can help.
• Nicotine gum appears to help prevent or delay weight gain.
• Looking good is a lot more than how much you weigh. Smelling clean and having your clothes free of smoke, having fresh breath, and feeling healthier and good about yourself can make you more attractive.