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Smoking weight gain and
quitting
Weight gain after quitting is a serious concern for some smokers. About 80
per cent of smokers put on weight when they quit, however most ex-smokers only
gain a modest amount of weight. Research shows that in the long term, the
average body weight of ex-smokers is similar to people who have never
smoked.
It is possible to quit smoking and minimize weight gain if you
pay attention to diet and exercise. However, it can be helpful to be prepared to
accept at least a small increase in weight. It can be difficult to quit
cigarettes and manage weight at the same time, because both activities require
effort and commitment. If this is the case for you, concentrate first on
quitting. See your doctor or dietitian for further information and advice if
weight gain is a problem. The evidence suggests that it is better to tackle
smoking as your first priority and then tackle the issue of weight gain if you
need to. Gaining some weight is much better for you health then continuing to
smoke.
Why do Ex-Smokers gain
weight?
Metabolism
Metabolism is the energy needed
for the body’s functions. Research has shown smokers who smoke a pack of
cigarettes per day have a metabolic rate that is 10% higher than a person who
does not smoke. This means you will burn more calories, but it is a very
unhealthy way to burn calories. People who smoke are less efficient in
converting food energy for physical activity or storage in the form of fat
because smoking causes the body to waste some of the energy in food. So, if you
stop smoking, your energy conversion processes will improve and you may store
more fat.
When you give up smoking, your metabolic rate slows down to a
healthy level and needs less food energy. It may even slow down an extra amount
before going back to normal. There are more healthy ways than smoking to
increase metabolism. Exercise is the best way. It can take a few weeks or even
months for your metabolism to rise back to a normal level.
Nicotine is an appetite suppressant
Nicotine
is an appetite suppressor. Smokers often avoid between meals snacking by
lighting up. Nicotine is a stimulant, and may also interfere with the release of
the hormone insulin. Insulin controls glucose levels in the blood. When this
function is blocked, a person will become slightly hyperglycemic, and as a
result, the body and brain may slow down the hormones and other signals that
trigger feelings of hunger.
Eating
instead of smoking
Increased appetite is a common withdrawal symptom
after quitting. It is probably the most important reason why ex-smokers gain
weight.
Not only does appetite increase, but after quitting people’s
likes/dislikes might change. If you stop smoking food smells and tastes better
and many ex-smokers, because smoking dulls the taste buds. Because food begins
to taste better to new nonsmokers, this can increase food intake.
Studies
show that people want more sweet and fatty foods after quitting. As you know,
sweet and fatty foods also tend to be high in calories. Unfortunately foods high
in carbohydrates, and in particular sweets, have a similar effect on your
brain's receptors as smoking does. This can cause folks to increase their
consumption of high carbohydrate foods during the quitting phase.
Nicotine
also releases dopamine in the brain, the same thing happens when you eat sweets.
This is why it is important to avoid sweets as much as possible. Sweets can
trigger the desire to smoke.
Early on in a person's quit, the urge to
smoke is frequent and uncomfortable. It's natural to look for something to ease
the discomfort, and food can be comforting. Not only does it fill the void left
by the cigarette, food can be an emotional comfort, easing the pain of
withdrawal. Some people also use food as a reward for themselves for their great
accomplishment.
The restless, empty feeling of nicotine withdrawal can
feel very similar to hunger. The smoker may be ‘fooled’ into thinking they’re
hungry when they are not.
The urge to eat can also be triggered by need
for oral satisfaction because cigarettes are no longer satisfying this need.
Smokers have grown accustomed to the habit of bringing something (cigarette)
from our hand to our mouth perhaps hundreds of times per day. Ex-smokers often
report that they miss the feeling of having something to do with their mouth and
hands. Eating or snacking is like the action of smoking. The need to have
something in your mouth goes away over time.
Also some folks tend to eat
more when they are nervous or anxious. As the nicotine in cigarettes tends to
have a calming effect, so if people feel a bit more anxious and nervous than
usual, they search for something else, and this is often food.
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