Smoking does a lot of damage to the body. It can contribute to some forms of cancer, heart disease, diabetes and other health problems. Quitting is not easy and one of the concerns after quitting is weight gain. Understanding why weight gain occurs and forming a plan for weight loss after quitting smoking can help. This should be done under medical supervision and a physician and registered dietitian can be part of a team of professionals, that provide advice on quitting safely.
Considerations
Cigarettes contain nicotine -- an addictive substance. For some, smoking creates feelings of calmness or being more alert; but, the more nicotine the body gets, the more it needs, reports the Smoke Free website. Certain social situations may trigger a craving to smoke, and quitting requires understanding all the reasons that lead to lighting up. This is an important step, not just for breaking free of the physical addiction to nicotine, but also to help avoid replacing cigarettes with food. Once underlying behaviors are identified, healthier ways to deal with them can be established.
Warning
The first six months after quitting appears to be the time when most ex-smokers gain weight. This happens, because according to Smoke Free, nicotine raises metabolism and suppresses appetite, meaning that smokers burn more calories even at rest than non-smokers do and tend to eat less. Smoking also raises the heart rate which makes the body work harder.
After quitting, the heart rate drops and metabolism slows down. Along with a slower metabolism, appetite tends to increase after quitting and there can be cravings for sweets and fatty foods. Cravings may occur due to changes in the brain and because the ability to taste and smell food becomes stronger after quitting. All of these physiological changes to the body can contribute to weight gain; however, there are ways to counteract these effects.
Portion Control
The American Heart Association recommends portioning out foods so just enough calories to maintain weight are consumed and learning to eat more slowly. Since smoking may have been normal after a meal get up and leave the table after eating and get busy with another activity. Drink beverages away from the table and reestablish new behaviors, to replace situations where smoking occurred.
Carry sugarless gum if fighting the craving to have something in the mouth. Choose snacks that require a lot of prep work and chewing to help manage cravings and keep the mind off of smoking. If the craving to eat is strong have cut up fruit, veggies and low-calorie options readily available, so cigarettes are not replaced with high-calorie foods.
Exercise
Since metabolism drops after quitting it is important to exercise to help raise the metabolism naturally. The Weight Control Information Network suggests getting 30 to 45 minutes of moderate intensity exercise on most days of the week to boost metabolism and burn calories.
Exercises such as brisk walking, biking, dancing and swimming are examples of aerobic type activities. Strength training or lifting weights also increases metabolism because muscles burn more calories than fat does, even at rest. Aim to do a full body strength training routine two to three days a week.
Yoga
Stress can be a trigger for smoking and quitting can be stressful, so part of the plan should be finding ways to manage stress besides smoking and eating. The first step is to take one day at a time, states the Cleveland Clinic. Then finding alternative ways to lower stress is essential and yoga can help.
Yoga teaches gentle stretches, breathing and relaxation techniques that help calm the body and mind. There are various forms and it is best to try out several classes to find the right fit. Then before lighting up or eating, try getting into a relaxing pose and taking a few deep breaths to counter cravings.
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