Weight Gain and Smoking Cessation

The fact is that many ex-smokers do gain some weight after they quit. The average long-term weight gain for quitters is around 5 pounds. Research has shown that heavy smokers are more likely to gain more weight. In reality, the average smoker would have to gain roughly 125 pounds above his of her recommended weight to have the same health risk as smoking one pack of cigarettes per day.

There are a variety of explanations for the weight gain. For some people, the weight gain is due to the substitution of food for the smoking behaviors. In this situation, the quitter needs to find other ways to delay an urge or craving, satisfy oral needs with non-calorie items such as toothpicks, cinnamon sticks or plastic straws, or increase exercise levels to match the calorie intake.

Some research shows smokers weigh less because smoking depresses the appetite for certain foods, while quitters, whose appetites are not suppressed, gain weight because they take in more calories. Again, increasing exercise levels help to burn additional calories eaten.

Improving one's exercise program does help to control weight gain after quitting smoking. Many smokers have found it difficult to quit smoking and to start a new exercise program at the same time. Quitting smoking and exercising regularly takes a lot of energy and effort. The best way to use exercise to help control weight after quitting might be to begin a regular exercise program several weeks before your planned quitting date. This helps you find out which exercise plan fits into your schedule and is enjoyable. Exercise may also help you in dealing with the stress of quitting smoking.

It is important to pay attention to your mealtime routine. Many smokers have substituted breakfast and lunch with a cigarette and coffee. Other smokers have left the table early to have a cigarette. Once smokers quit, they find themselves substituting foods for the urge to smoke or remain at the table for second or third helpings. Some nonsmokers are enjoying their food more. It smells better and tastes better.

Some helpful hints include:

• Before you make changes in your eating habits, think through the reasons why you are reaching for food. Is it because of a sudden urge to want to have a cigarette or are you reaching for food because of boredom, stress or loneliness. Understanding why you are wanting the food can give you a clue for taking care of the problem.
• Plan to eat at least three nutritionally balanced meals. Most people who do not have a weight problem eat at regular intervals during the day. This helps to stabilize the metabolism efforts of the body throughout the day.
• Choose foods that are not high in calories but have a variety of tastes and textures. Prepare enough food for one serving per person for that meal.
• Increase the amount of water you drink to 8-eight ounce glasses each day. This helps to curb your appetite and flush the body of nicotine.
• As soon as you finish eating, get up from the table and brush your teeth. Get yourself involved with activities that would not permit smoking such as walking, biking, doing the dishes, gardening, etc.
• Always be prepared with a supply of low-calorie, low-fat snacks to munch on during the day when "snack-attacks" occur. When you feel an urge to snack, try to delay that urge by a few minutes. That urge just might go away!
• Avoid alcohol. Alcoholic beverages are high in calories and can lead to breakdowns in self-control.
• If weight gain occurs after trying the above suggestions, consult a dietitian or other weight control support group.

See related Patient Textbooks about Obstetrics and Gynecology.

See related Patient Topics Food, Nutrition and Metabolism, Gynecology, Obstetrics and Gynecology, Smoking Cessation, Substance Abuse or Weight Loss/Dieting.

See related Provider Textbooks about Obstetrics and Gynecology.

See related Provider Topics Food, Nutrition and Metabolism, Gynecology, Obstetrics and Gynecology, Smoking Cessation or Substance Abuse.

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