Now that you've successfully gotten through the first few days of smoking cessation and feel less peckish, you may be concerned about an issue that troubles many ex-smokers: weight gain. Weight gain after you stop smoking isn't a given, although it is more likely than not, says the Mayo Clinic. Get a jump on weight gain before extra pounds find their way to your figure.
Smoking and Weight
If you're still trifling with the idea of kicking the nicotine habit, post-smoking weight gain can be an avid deterrent. The average person gains 10 pounds after quitting, according to the Federal Citizen Information Center (FCIC). Weight gain is more of a given if you've smoked for a long time, or if you're a heavy smoker, smoking through a pack or more a day. Nicotine suppresses your appetite and increases metabolism, explains Mayo Clinic internist Edward C. Rosenow III, M.D. It also decreases your sense of smell and taste. Without nicotine, your metabolism and appetite go back to normal. Enhanced senses make food taste good--really good--especially sugary, fatty treats.
Other Reasons
There's another reason you might find yourself nibbling after you stop smoking--you have a strong craving to have something in your mouth. Eating becomes a substitute for a cigarette, says the American Cancer Society.
Avoiding Weight Gain
Start making lifestyle changes before you stop smoking--not after, says the FCIC. Become physically active. Change your existing eating habits so you control the number of calories you eat. Putting these strategies into motion before you quit reduces the likelihood that you'll put on those additional pounds.
Physical Activity
According to the FCIC, one study revealed that women who walked for 45 minutes a day gained less than 3 pounds after they stopped smoking, says the FCIC. Rosenow suggests incorporating 30 minutes of moderate exercise into your daily routine. Exercise burns calories. But it also gives you something to do whenever you experience intense nicotine cravings and withdrawal symptoms, he says. If you do gain weight after you stop smoking, you may need to increase the intensity and frequency of your physical activity to get back to a weight you feel comfortable with, says the Weight-Information Control Network.
Eating Tips
Some ex-smokers turn to high-fat, high-carb foods as a replacement for cigarettes, cautions the Mayo Clinic. Make sure to eat a healthy diet, and don't rush through your meal, as many smokers tend to do, advises the ACS. Eat smaller portions, and cut your food up into small pieces. Chew your food thoroughly and take your time between bites. Avoid second helpings and rich, sugary deserts. Get up from the table when you're done and go for a walk or engage in your favorite hobby. Use sugarless gum and mints to satisfy oral cravings. For healthy snack options, reach for raw vegetables such as carrot and celery sticks, cherry tomatoes and sliced cucumbers. Another way to ensure you don't over-snack is to choose foods that keep your hands busy, such as fruits and nuts that need to be peeled and shelled.
Other Tips
The FCIC offers other suggestions for avoiding weight gain. Don't quit smoking during the holidays, when you might be tempted to indulge. Avoid smoking cession during a particularly stressful period in your life--this may also make you eat more.
Worth the Weight
If you're concerned that those extra pounds are unhealthy, rest assured--according to the FCIC, you'd have to gain between 100 to 150 more pounds to put you at the same risk for poor health that you're at right now as a smoker. The Weight-Control Information Network advises you not to dwell if you gain a few pounds after you quit. You'll acquire more attractive traits, such as better skin, healthier teeth and clean-smelling breath, hair and clothes.
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