Weight Gain is NOT Inevitable when Quitting Smoking

Many people, especially women, don't try to quit smoking because they are afraid of the weight gain that goes along with it. If you know ahead of time what you are up against, weight gain is not inevitable when quitting smoking.

I am a serial quitter. I have quit smoking over and over...and over again. You can read more about my struggles in my article I Can Quit Smoking but Can I Stay Quit. I have learned what works and what doesn't for me to prevent weight gain when I quit smoking. Hopefully some of these tips will work for you.

Why would you gain weight from quitting smoking? It was believed that nicotine suppressed appetite and increased metabolism. However, recent studies are showing that smoking may actually cause weight gain over time. So if nicotine is not keeping you from gaining weight, why would quitting smoking cause weight gain?

-When you smoke, your sense of smell and taste are diminished so you may not eat as much. After quitting smoking as your sense of smell and taste return, you may find you enjoy foods much more than you did. This may cause you to overeat.

-When you smoke, your hands are busy. Quit smoking and suddenly you have extra time on your hands (okay, not funny). The hand-to-mouth fixation is most easily solved by eating. Add to that the increased pleasure derived from the newly enhanced taste and smell of food and it becomes easy to overdo.

-You may smoke for a break. There is a feeling of reduced stress when smoking. When you no longer have the cigarette to look forward to on a break, you may look for other satisfying options such as snacking.

-You may smoke when you're bored/stressed/tired/hungry/after a meal/with coffee, or any number of other reasons. When you no longer have smoking to fill your time you need to fill in with something else. Also, if you associate smoking a cigarette with other activities, it will be hard to break that association.

How Can You Avoid Weight Gain when Quitting Smoking? There is no guarantee you won't gain a few pounds when you quit smoking. But if you plan in advance, you can reduce or even eliminate weight gain when you quit.

-Even though your enhanced sense of smell and taste may make you want to eat more, do your best to stick with serving sizes. Also choose healthy foods such as fresh fruits and vegetables when snacking. I found that when I was smoking, I craved the strong flavors of sweet and rich snacks. Once I quit, I was more able to enjoy the flavors of natural and whole foods.

-To keep your hands busy, pick up a hobby. Use the money you would have spent on cigarettes to buy supplies you need. I first started crocheting with thread one of the times I quit smoking. It's hard to smoke a cigarette when I am using two hands to crochet a doily. Also, concentrating on another activity takes my mind off of cravings until they pass.

-For hand-to-mouth fixation, I like large suckers. You can also chew on a cinnamon stick. The strong natural cinnamon flavor can help. Some people chew on toothpicks, popsicle sticks and even pens. I wouldn't recommend chewing on a pen. I actually bit through a pen once doing that during a strong craving.

-It's hard to find something to do rather than smoke during a short break. Find something to do with your hands. Brushing your teeth satisfies the hand-to-mouth issue. Find something to touch, like a tree. Pay attention as you run your fingers along the bark. Feel the texture in the leaves depending on the season. Keep your hands busy.

-You can also add exercise rather than smoking. Many people claim going for a walk can help with cravings. I need something to do with my hands. I prefer exercises that uses the hands, such as push-ups or pull-ups during cravings.

-For other issues, such as boredom or association with other activities, you need to plan ahead for what you will do during those times instead of smoking. The goal is to not increase your food intake and to add some additional physical activity to your day.

Weight Gain is Not Inevitable when Quitting Smoking. The biggest reason people gain weight from quitting smoking is eating more, whether from enhanced sense of taste and smell or to reduce cravings for a cigarette. Knowing what you're up against before you quit can reduce or eliminate your risk of weight gain when quitting smoking.

SOURCES:

Jolynne M Hudnell; First Person: I Can Quit-Smoking but Can I Stay Quit?; Yahoo! News

Jacqueline Weaver; Does nicotine curb appetite? Could be the opposite; Medical News Today

e! Science News; Non-smokers put on less weight