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Is weight gain inevitable after quitting smoking?

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.

Weight Gain as An Excuse to NOT Quit Smoking!

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.)

• 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.