Four out of five ex-smokers gain weight soon after quitting cigarettes, according to the Tobacco Research and Prevention Program at the University of South Florida's H. Lee Moffitt Cancer Center and Research Institute. The health benefits of going tobacco-free offset the annoyance of extra pounds, and the gain does not have to be permanent.
Time Frame
The H. Lee Moffitt Cancer Center and Research Institute explains that smokers usually gain weight within the first six months of quitting. The average weight gain is four to 10 pounds. People who were heavy smokers usually gain more weight than those who smoked a moderate amount. Many start to lose the extra pounds after the six month mark.
Cause
Smokers who quit usually add more pounds because of metabolism changes. The H. Lee Moffitt Cancer Center and Research Institute advises that the nicotine in cigarettes boosts a person's metabolic rate and increases the rate at which calories are burned. A smoker's heart often beats 10 to 20 additional times each minute when compared to a non-smoker. The body's metabolic rate returns to normal when tobacco use stops, which means fewer calories are used. The extras may be converted to fat, depending on the person's diet and activity level.
Considerations
Smokers often experience a surge in appetite shortly after they quit. This effect usually persists longer than other withdrawal symptoms, according to the H. Lee Moffitt Cancer Center and Research Institute, which means more potential snacking and weight gain. Smoking impairs the sense of taste, so many people eat more after they quit because food tastes better, Dr. Edward Rosenow III of the Mayo Clinic explains. They also like the sensation of something in their mouths as a cigarette replacement.
Prevention
The H. Lee Moffitt Cancer Center and Research Institute explains that smokers can offset potential weight gain with a healthy quitting plan. A slowed metabolism will increase with exercise, and consumption of fewer calories means less chance of gaining extra pounds. Former smokers can cut down on fatty foods and sweets and focus on fruits, vegetables, lean meat, beans and whole grains instead. Dr. Rosenow recommends using sugarless gum, vegetable sticks or flavored toothpicks as cigarette substitutes.
Warning
Smokers are sometimes discouraged by weight gain and start using cigarettes again. The H. Lee Moffitt Cancer Center and Research Institute warns against doing this because tobacco is usually much worse for overall health than excess pounds. One pack of cigarettes smoked in a day puts as much stress on the heart as being 90 pounds overweight, the Center explains.
