When you quit smoking and lose weight you are bringing tremendous health benefits to your life. Unfortunately, doing both together isn't easy. People who quit smoking substitute their cravings for a cigarette with going to the refrigerator at home or to the snack machine at work. Ex-smokers often gain weight when they first quit. The way to keep weight off during or after you quit smoking is to focus on nutritious foods and activity.
Effects
Quitting smoking isn't easy because the nicotine in tobacco products is extremely addictive. It is absorbed into the bloodstream and moves through the body. It provides a pleasant feeling and smokers want and need it. Giving up nicotine leads to withdrawal symptoms that may include irritability, anger, anxiety, sleep disturbances, restlessness, headaches, dizziness and increased appetite. These effects only last a couple or few days.
Benefits
Once you quit smoking you greatly reduce risks of cancer, lung disease, heart attacks and stroke. Your heart and blood pressure rates improve 20 minutes after quitting, points out the American Cancer Society. Your breath and clothes will smell better. Your sense of smell will return and you will feel healthier because you won't be out of breath so much. Nonsmokers and ex-smokers also help others by not subjecting them to secondhand smoke.
Significance
The proportion of fat increases as people age while the proportion of muscle usually decreases. This changes the metabolism to make it easy to gain weight. Losing weight reverses the process. It may result in improvements in blood pressure, blood cholesterol and blood sugars, according to the Centers for Disease Control and Prevention. Even modest weight loss can decrease the risk for illnesses and diseases related to being overweight, such as heat disease, stroke, type 2 diabetes, osteoarthritis and some cancers.
Considerations
The average weight gain for ex-smokers who do gain is only 10 pounds, according to Smoke.gov, a website created by the National Cancer Institute. Eat low-calorie foods such as fruits, vegetables and yogurt. If you want something crunchy, try pretzels or air-popped popcorn with no butter. Chew on sugar-free candy or gum. Drink plenty of water, especially between meals.
Potential
Exercise is a great way to keep your mind off smoking. You only need 30 minutes of moderate exercise five days a week. That can include walking, running, swimming or bike riding. You can also do vigorous exercise for 20 minutes three days a week. Activities might include aerobics, tennis or martial arts. Changes in habits and lifestyle keep you healthy and smoke-free.
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