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Female: Here is a piece of good news for smokers looking to quit. Weight gain does not have to come with smoking cessation.
Dr. Joshua Fink: Many would be ex-smokers are afraid to quit for good, and up to 90% of them sight worries about weight gain as the reason. Luckily, understanding why weight gain follows from smoking cessation can often prevent it from happening.
Nicotine is a stimulant and may interfere with the body’s release of the hormone insulin. Insulin is vital because it controls the release of glucose, the body’s main source of energy. When insulin is blocked, and less glucose is released, your body responds by slowing down the hormones that trigger the feelings of hunger. In this way, nicotine works as an appetite suppressant
When you stop smoking, the appetite suppressing action of nicotine stops too, and you will often end up consuming more calories. In addition, many smokers smoke when none smokers might eat. Like during the second course of a meal.
Once you eliminate cigarettes however, you may find yourself reaching for that extra helping to help fill the time when you once smoked.
It is heartening to note that most smokers who give up the habit tend to gain just 5 to 8 pounds. A small amount compared to the benefits of quitting. Luckily avoiding even this miniscule weight gain is possible with some proactive steps.
One of the best ways to avoid putting on the weight is to take up regular exercise. If you are a long time smoker, you may have trouble with highly aerobic workouts, and that is okay. Just a half hour of exercise, 3 days a week is a great start. And brisk walking counts.
Because smoking cessation takes so much time and effort, it maybe best to begin a regular exercise program a month or two before you quit. Certainly, a healthy diet is an important part of avoiding weight gain. Recognize that you maybe unable to curb the urge to snack, and have healthy options available to you.
Vegetable sticks, apple slices, sunflower seeds, and popcorn are all low fat crunchy options, and keep sugarless gum, mints, or candy on hand when you are out and about.
What you drink also matters. As much as possible, avoid alcoholic beverages. Not only do they provide hundreds of empty calories, for many smokers, alcohol is a huge trigger to light up. It is also helpful to drink plenty of calorie free liquids throughout the day. They fill you up and can help you burn those extra calories.
Finally, prepare for moments when you will be tempted to eat too much, like at barbecues or at all-you-can-eat buffets, and avoid them if you can. Quitting smoking is hard, and many people worry about their weight.
However, preparing for the possibility that you will gain a pound or two, can help you ensure that you do not.
Female: Want to learn more? Check out other videos and sources on this site for more information.
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