It is ironic that many people are afraid to tackle their smoking habit for fear of weight gain. While nicotine is a stimulant that can increase metabolism, the health consequences of smoking are far more disastrous than being overweight. In addition, smoking, particularly among heavy smokers, has been linked to being overweight or even obese for a variety of reasons. Quitting smoking and losing weight are both very difficult goals, but the health benefits are well worth the effort.
Smoking and Obesity
According to a 2008 study on smoking and body weight published in the "American Journal of Clinical Nutrition," heavy smokers were found to be at higher risk for obesity for several key reasons. Smokers tend to be less active and to make poor dietary choices, leading to both weight gain and cardiovascular health problems. In addition, smoking increases resistance to insulin, which signals the body to store more fat.
Energy Levels
Nicotine is a stimulant that can produce bursts of energy, but cigarettes also contain carbon monoxide, a deadly gas that deprives your blood cells of oxygen. This forces your heart to work harder to supply your body with oxygen, and robs you of the energy you need for physical activity. In addition, tobacco smoke clogs your airways with tar and restricts your breathing, making it difficult to catch your breath when you exercise. These physical effects discourage smokers from exercising, making weight loss much more difficult.
Healthy Choices
Making healthy lifestyle changes to your physical activity levels and your diet requires an effort of will to overcome bad habits. However, it can be extremely difficult to build healthy habits when you are engaging in a deadly habit such as smoking every day. Develop alternative stress reduction methods, such as exercise, meditation and hobbies that reduce your need to smoke and prevent compulsive eating, suggests MayoClinic.com. As your health noticeably improves, reaching your weight-loss goals will seem much easier.
Quitting Smoking
While quitting smoking can be associated with temporary weight gain, weight gain isn't mandatory. Ask your physician about nicotine replacement therapy or other medications that can help alleviate the withdrawal symptoms of quitting smoking. Choose healthy, low-calorie snacks for when you need to munch on something to distract yourself from smoking, or go for a brisk walk around the block, suggests the American Cancer Society. Look for a local support group if you are struggling to meet your health goals.
References
- "American Journal of Clinical Nutrition"; "Consequences of Smoking for Body Weight, Body Fat Distribution, and Insulin Resistance"; Arnaud Chiolero et al; April 2008
- American Cancer Society; Guide to Quitting Smoking
- MayoClinic.com: Quit Tobacco and Energize Your Life
- MayoClinic.com: Quit Smoking, Gain Weight -- Is it Inevitable?
