Quitting Smoking Does Not Have to Mean Weight Gain

Kim was desperate to quit smoking. But her fear of gaining weight always stopped her. "I'll just wait until next month to try," she would say to herself.

Fear of weight gain is one of the main reasons people continue to smoke. And because the first couple of pounds can come on quickly, quitters fear their weight will keep rising at a rapid rate.

But contrary to what many people think, the facts are that:

• Not everyone gains weight when they stop smoking.
• Among people who do, the average weight gain is between six and eight pounds.
• Roughly only 10 percent of people who stop smoking gain a large amount of weight - 30 pounds or more.

Reasons for weight gain
It's true that people tend to eat more when they quit smoking. Food often soothes the emotions, easing the pain and discomfort of withdrawal. In addition, cigarettes:

• Boost metabolism. Smoking a pack a day burns about 250 calories. If you don't make up for those extra calories when you quit, that can lead to weight gain.
• Occupy your mouth and hands. Eating does the same - and makes you feel less deprived by your decision to quit.
• Make you feel good. Nicotine raises the levels of dopamine (a chemical associated with pleasure) in the brain. High-carb treats, such as candy and cookies, can have the same effect. So after quitting, you may be tempted to replace cigarettes with food.

Winning the weight battle
Keep in mind that there are many strategies you can put in place to help prevent or control the amount of weight you may gain when you quit.

Here are a few tips to get you started:

1. Get in the right mindset. Start off strong by having a positive attitude. Be prepared for your weight to go up a couple of pounds. If the scale starts to creep upward, keep your resolve. Remind yourself that the weight gain is temporary, and will most likely be less than 10 pounds.
2. Clean up your diet
   
   • Snack smart. When the urge to eat strikes, be sure to have healthy snacks on hand, like a piece of fruit or some cut-up vegetables. Stock your fridge at work and home so you are prepared.
   • Eat smaller, more frequent meals. This can help to increase your metabolism. It also prevents you from getting too hungry, which can lead to overeating.
   • Include protein and fiber in your meals and snacks. These will help fill you up without overdoing the calories. Good protein sources include fish, chicken, turkey, eggs or cottage cheese. Fiber is found in fruits, veggies, beans and whole grains.
3. Sidetrack your oral fixation. Experts recommend chewing celery, carrots, sugar-free gum or candies or playing with a straw or toothpick.
4. Exercise. Studies show that people who exercise while quitting smoking gain much less weight, and are twice as likely to kick the habit as those who don't.
   
   • Exercise can boost metabolism, burn calories and help you deal with the increased stress and tension of quitting.
   • Instead of going to smoke or grab a high-fat snack, take a walk or go to the gym.
5. Get support. Statistics show that quitters with the best success rate use a combination of group therapy and some sort of nicotine replacement (like the gum or the patch). Good support can help you focus on taking care of yourself, which can also involve eating well and exercising.

Finally, don't forget to constantly remind yourself of the benefits of a smoke-free lifestyle. Even if you do gain a little weight, your lungs, heart and arteries will start repairing themselves almost at once after your first quit day. Your risk of cancer drops dramatically with each passing year. And you will likely see improvements in your skin, breath, nails and teeth as well.

This can put a couple of extra pounds of weight into perspective.