subject: Stop Smoking And Weight Gain [print this page] Most people who are trying to quit smoking are faced with the challenges of overcoming a physical and psychological addiction that has ruled their lives. The nicotine which causes the physical addiction makes several biochemical changes in the body which gives the smoker a small benefit of a suppressed appetite. For years the common believe was that the oral gratification that the smoker received from lighting up was what was keeping them from eating. But recent research has shown that nicotine impacts the way in which insulin is used in the body and increases the blood sugar of smokers. This increased blood sugar (hyperglycemia) is an appetite suppressant which keeps the smoker from gaining weight.
However, when a smoker begins a cessation program they are faced with several challenges that pertain to weight gain or weight loss. The first is the immediate oral gratification that comes with lighting up a cigarette. Many smokers enjoy a cigarette after a good meal, smoke in order to relieve anxiety or during times of stress. This immediate gratification must then be met in another way when the cigarette is removed from the situation. Smokers are also faced with the challenge of now being hungrier because they are no longer hyperglycemic, and of their sense of taste returning to normal so that food tastes better than they even remember.
Faced with each of these obstacles most smokers who are going through a cessation program believe that the extra 10 or 15 pound weight gain is inevitable in order to enjoy the health benefits not smoking. But, there are several tactics and strategies that can be used to reduce the effects of these challenges and reduce or eliminate the amount of weight that you might gain when going through a smoking cessation program.
The first thing to do is to make a plan. Remember that eating will be a challenge and recognize the obstacle before it arises. Talk with your doctor before quitting and get a consultation with a nutritionist to find out what healthy food choices fit your taste and lifestyle. Recognize that the choice to smoke often put you in certain circumstances that weren't healthy to begin with, such as frequenting places where others smoke, lack of exercise, poor food choices and lack of sleep. It is important to address each of these issues in your plan to quit smoking.
Talk with your physician about an exercise program that would work well with your lifestyle, physical abilities and choices. If you don't have hours to spend at the gym it might be in your best interest to start a walking program at home that you can do in the neighborhood. However, once an exercise program has been thoroughly incorporated into your daily regimen it is important to pick up weight training as well to increase muscle tone and calorie burn.
Nicotine will increase your metabolic rate slightly which increases the amount of calories you burn each day. You can make up the metabolic rate loss by adding muscle, which also burns calories at an increased rate. This will offset the decrease in metabolism you'll experience when you stop smoking and the nicotine is removed from your body.
Avoid the areas of your life where smoking was part of the social situation, such as frequenting bars. You'll not only lose the trigger to smoke but also the extra liquid calories you may have otherwise consumed.
Because smoking has satisfied an oral need for so many years it is important to find another way to satisfy that need. Keep hard candy and gum handy so when you are tempted to light up you can reach for a raw carrot to munch on or a piece of gum to chew. Keep track of the times of the day which you feel the cravings most often and plan to do other activities to keep yourself occupied.
And, drink plent of water! Weight loss experts have identified many different benefits to drinking water that positively impact your health and your attempts to lose weight. Especially during this time of your life when you are trying to lose the smoking habit and stop yourself from gaining weight, water can provide a means of flushing out the added toxins and wastes that have built up over the years of smoking, help decrease your appetite, and feed your cells the fluid they require.
It is important to remember to take on one challenge at a time. While it would be great if you didn't gain one ounce while you were quitting smoking it may be better for your health if you don't stress over gaining 5 pounds and concentrate instead on increasing your exercise and weight training so the weight doesn't become permanent.
