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Avoiding Weight Gain When You Quit Smoking
Avoiding Weight Gain When You Quit Smoking
A signficant concern of many smokers who try to quit smoking is the possibility of weight gain. Well, weight gain does indeed happen. Not to everyone, but some people do tend to pile on some weight when they give up smoking. On the other hand, some people actually lose weight when they quit smoking and others stay the same. And the good news for those who do gain weight is that they often lose it again in a few months after giving up smoking.
The reasons for weight gain after smoking cessation are varied. For some people, smoking actually reduces the appetite, so conversely, appetite returns when the smoker quits. For others, food really does tastes better because their sense of taste has returned. Yet others are in the habit of smoking after a meal. Since they can’t smoke, they may take a second helping over a cigarette. So eating more than they did while smoking is the cause of the weight gain.
There are also physical changes that occur to the body from smoking. Smoking does increase a person’s metabolic rate, which causes calories to burn more quickly. In addition, the smoker's body fails to digest food properly and insulin levels are depressed, which can reduce weight gain. In fact, a heavy smoker can burn up to 200 calories per day from the increased metabolism of smoking.
Research into the connection between weight gain and smoking cessation has shown that it is best to make quitting smoking your first priority, then, once this is successfully managed, you can look at losing weight if necessary. Trying to quit smoking can be stressful as it is, you don’t need to stress yourself out more by worrying about weight gain. Combining both will only serve to stress you more.
Since smoking does increase your metabolic rate, you might want to make a few changes in your diet to compensate for the lack of metabolism. This may not always be necessary, and you may be able to continue your normal diet without gaining weight. But, if you are really concerned about the possibility of gaining weight, you can cut back on a few simple things to reduce your caloric intake.
Eliminating foods like waffles, potato chips, cheese, cookies, fries, and butter, from your diet will help you make up for those extra 200 calories that may not be getting burned now that you have quit smoking.
Increase your activity levels. Even a small amount of added activity can help compensate for the calories that may be no longer burned off by smoking.
Now that you have quit smoking, your energy levels should be higher, which should make it easier for you to engage in physical activity. For example, a brisk 45 minute walk will burn 200 calories, as will 30 minutes of swimming laps.
As an added bonus, raising your activity level can help keep your mind off cravings both by distracting you from smoking and helping reduce stress and tension. Your brain releases endorphins when you exercise, which helps make you feel better, and increases your metabolism, which helps you burn calories faster and more efficiently.
For many smokers, the primary gratification of smoking is to satisfy the oral fixation. Don’t substitute food for cigarettes to fulfill this desire. Wait to eat until after the urge to smoke has completely subsided. Eating every time you want a cigarette will certainly be likely to lead to weight gain.
Don’t substitute food for cigarettes. Eating when you have a craving will program your body to rely on food the same way it did cigarettes. So don't replace one undesirable habit with another. Instead, chew a piece of gum or even a stick of celery.
Drinking lots of water has two benefits - it makes you feel full, which will make you less likely to overeat, and it helps flush out the toxic nicotine from your body. If you absolutely must drink a flavored drink, try vegetable juice.
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