One of the common concerns with stopping smoking is the worry that you'll gain weight. You're worried that you'll replace one bad habit for another. While some nonsmokers do gain a few kilos, it's not a typical result. Being a nonsmoker has more health benefits than adding a few kilos. But weight gain is a legitimate concern.
On average, a person who quits smoking may gain approximately 1-2 kilos. If you plan, you can make small lifestyle changes to make sure you don't gain weight.
Stick to healthy eating habits and take regular exercise to keep the extra weight and cigarette cravings at bay. Thirty minutes of exercise every day will increase your metabolic rate and prevent post-cessation weight gain. Stopping smoking but becoming a couch potato and eating sweets daily will cause you to gain excess weight. There is no substitute for healthy eating and exercise.
Walking has many benefits like reducing anxiety and increasing endorphins that make you feel good. It supports weight loss and increases endurance as well. It is also important to drink at least 8 glasses of water each day to stay hydrated as well as to flush your body of nicotine and 4,000 other chemicals. Here are other ways to maintain a healthy weight after quitting cigarette smoking:
- Avoid fat accumulation by eating food rich in protein such as fish, lean meat, eggs, seafood and legumes
- Eat fibre-rich foods like whole grains, vegetables, whole fruit, nuts, seeds and beans
- Avoid sugary food
- Do strength training exercises to achieve and maintain your ideal body weight
- Always have fresh fruit on hand to fight off the urge to munch on unhealthy snacks
What's Behind The Weight Gain
Some people do gain a little weight when they quit smoking. There are several reasons behind the weight gain.
One is a short-term gain. The nicotine kept your weight low, so your body returns to the weight you would've been had you never smoked tobacco products.
Source: Cancer Council
The second is water retention, usually seen in the first week after quitting. The first 1 to two kilos are typically due to retaining water, which means you are now healthily hydrated.
The third is a change in your calorie needs. You may keep eating the same number of calories that you did when you smoked. After you quit, your body may need fewer calories, so the additional calories put the weight on.
Interestingly, heavy smokers may also damage their taste buds as a result of the high doses of nicotine in their blood, which may affect the structure of the fungiform papillae or the tiny bumps on the tongue that are responsible for activating your taste buds. Having a better sense of taste is one of the positive effects of smoking cessation, which leads to eating more and enjoying your food more.
Isn't Weight Gain Bad For Me?
Sure, extra weight can stress your body, but the health risks of continuing to smoke are far greater than the risks of gaining a few kilos. If gaining weight has been your barrier to stop smoking, you can put your mind at ease. It's not something that will automatically happen, and you can take steps to reduce any weight gain. The most important thing you can do for your health is to stop smoking.
It is not always hunger or an increase in appetite that causes weight gain in former smokers, but rather a desire to keep the mouth busy by taking a drag on something else. Because they're no longer smoking cigarettes, they resort to snacking more frequently. That is why it is important to stick to a low-caloric diet, which means even if you snack on unsalted nuts or vegetable sticks all you want, you do not run the risk of being overweight.
Lifestyle Changes to Prevent Weight Gain After Quitting Smoking
a. Importance of Exercise
Regular exercise is crucial in preventing weight gain after quitting smoking. Engaging in physical activities helps increase your metabolic rate, control your cravings, and maintain a healthy weight. Incorporating a daily 30-minute workout routine can improve overall health and keep weight gain at bay.
b. Healthy Eating Habits
Adopting healthy eating habits is another essential aspect of preventing weight gain after quitting smoking. Consuming a balanced diet, rich in fruits, vegetables, lean proteins, and whole grains, can help keep your weight in check while providing your body with the nutrients it needs to function optimally.
c. Walking.
Walking is a simple yet effective exercise that offers numerous benefits for those who have quit smoking. Not only does it help burn calories and aid in weight management, but it also reduces anxiety, releases endorphins, and improves endurance. Incorporating walking into your daily routine can significantly contribute to a healthier post-smoking lifestyle.
Hydration: Drinking Water to Flush Toxins and Manage Weight
Staying hydrated is crucial for overall health, especially after quitting smoking. Drinking at least eight glasses of water each day helps flush nicotine and other harmful chemicals from your body. Moreover, staying hydrated can help control hunger and cravings, contributing to better weight management.
Top 5 Strategies to Maintain a Healthy Weight After Quitting Smoking
a. Consume protein-rich foods such as fish, lean meat, eggs, seafood, and legumes to avoid fat accumulation.
b. Eat fiber-rich foods like whole grains, vegetables, whole fruit, nuts, seeds, and beans to promote satiety and maintain digestive health.
c. Avoid sugary foods that can lead to weight gain and unhealthy fluctuations in blood sugar levels.
d. Perform strength training exercises to build muscle mass, boost metabolism, and maintain your ideal body weight.
e. Keep fresh fruit on hand as a healthy alternative to unhealthy snacks, helping to manage cravings and prevent weight gain.
Understanding the Causes of Weight Gain After Quitting Smoking
a. Short-term Gain: Nicotine in cigarettes can suppress your appetite and keep your weight low. After quitting, your body may return to its natural weight, resulting in a short-term weight gain.
b. Water Retention: In the first week after quitting smoking, your body may retain water, leading to a temporary increase in weight. This weight gain is typically a sign of healthy hydration.
c. Change in Calorie Needs: Your body's caloric needs may decrease after quitting smoking. If you continue to consume the same number of calories as when you smoked, you may experience weight gain.
The Impact of Smoking on Taste Buds and Its Relation to Weight Gain
Heavy smoking can damage taste buds due to high nicotine levels, affecting the structure of the tongue's fungiform papillae. Quitting smoking improves your sense of taste, leading to increased enjoyment of food. This newfound appreciation for flavors may result in eating more, potentially contributing to weight gain.
Studies about Weight Gain and Smoking
a. Study: "Weight gain following smoking cessation: A meta-analysis" (Aubin et al., 2012)
This study analyzed data from 62 studies to determine the average weight gain after quitting smoking. The results showed that people who quit smoking gained an average of 4.67 kg (10.3 pounds) after 12 months. This information can help individuals prepare for potential weight gain and plan lifestyle changes to minimize or manage it
b. Study: "Exercise for smokers: a narrative review and call to action" (Taylor et al., 2019)
This narrative review highlights the potential benefits of exercise for smokers and those trying to quit. The review suggests that exercise can help manage cravings, reduce withdrawal symptoms, and improve overall health. This information emphasizes the importance of incorporating exercise into a quit-smoking plan.
c. study: "Preventing weight gain after smoking cessation: a randomized clinical trial" (Spring et al., 2009)
This randomized clinical trial investigated the effectiveness of a weight management program in preventing weight gain after smoking cessation. The study found that participants who received the weight management intervention were less likely to gain weight compared to those who did not receive the intervention. This study highlights the potential benefits of a structured weight management program for individuals quitting smoking.
d. Study: "The effect of quitting smoking on weight among former smokers in the Lung Health Study" (Hudmon et al., 1999)
This study examined the relationship between quitting smoking and weight gain in a large sample of former smokers. The results showed that weight gain was most pronounced in the first year after quitting and tended to stabilize after that. The study also found that heavier smokers gained more weight than lighter smokers. This information can help individuals understand the potential timeline of weight gain and the factors that may influence it.
Takeaway.
Despite the fact that post-cessation weight gain can be bad for one's health if not monitored properly, it is easier to manage than smoking habits. It's also worth noting that a strong appetite is often a sign that an individual attempting to quit tobacco for good is going through a withdrawal stage to overcome their nicotine cravings and completely get their mind off smoking.
Getting rid of excess weight is definitely easier than dealing with heart disease or other chronic diseases as a result of smoking tobacco. You can easily find a personal trainer, Pilates instructor or Bikram yoga instructor in your area via the Natural Therapy Pages, to provide a tailored weight loss plan for your current weight situation.
Originally published on May 25, 2011
