Losing the smokes without gaining the kilos

Many people want to quit but there often remains one thing that stops them: the fear of gaining weight. There are many reasons why you shouldn't allow this fear to keep you from your goals. Firstly, there are ways to overcome the kilos when quitting. But even if you don't, it's still better to have a couple kilos to lose than to lose your entire life to smoking.

The munchie monster: Why quitters gain weight

To be ready to quit, you need to know all the facts, even the difficult ones. So yes, it's true that the average weight gain for quitters is about 3–5.5 kilograms.

Without the proper preparation, some people will gain more; 10% of men and 13% of women gain more than 13 kilos.

This is because if a quitter can't put a cigarette in their mouth, they'll often find something else ... unfortunately, this is mostly food. Coping with nicotine cravings often means substituting food for fags, and if you eat more that you can burn off, you will put on weight.

In addition, quitting smoking reduces metabolic rate, meaning you won't burn energy as quickly as you would if you were smoking. Combined with cravings, this is a forceful combination, which is why it's important to prepare yourself so you can have a long life as well as a happy one.

We shall overcome

No one wants the fat fairy to pay a visit. It's natural to have this concern – in fact, 26% of men and 50% of women worry that they will gain weight if they quit. Letting this fear overtake your decision to quit means the smokes have won and you will be the one to lose. A little weight gain is nothing compared to a life of yellow teeth, smelly fingers, bad breath and eventual disease or death.

In the end, it's much easier to shed a couple of kilos than to shed a terrible cancer. Allowing yourself to understand and accept this idea is a big part of having the strength to overcome it. If you need extra help, there are professionals who can help you train your thoughts in a positive way.

It may also help to know that there is evidence that non-smokers have a different body fat distribution, so quitting might allow you to achieve a more ideal body shape. There is no point weighing 50 kilos if you look like Dobby the house elf.

Prevention is better than ... dieting

You do not have to put on weight to quit, though. The best approach is a healthy balance of nutrition and exercise, so you can limit or prevent weight gain, especially if this is the main reason you won't flick the fags.

Exercise your mojo

Exercise can be your greatest asset, not just because it burns calories and gets your metabolic rate back up, but also because you can use it to distract your mind from smoking. Instead of going out for a cigarette break, go for a walk instead.

Exercise is proven to improve you mood too. You can also use yoga or pilates to reduce stress levels if smoking provided relief for you. There are much better ways to relax than giving yourself cancer!

You can chose any activity to get yourself moving, as long as you move your mojo.

Food for thought

If you feel you will need some eating 'intervention', start thinking about what kind of eating plan will suit you best. Following a low calorie diet can actually help you quit as these diets cause the body to use stored fat, reducing hunger and nicotine cravings.

However, restricting yourself may mean you feel more like a smoke, so think about the type of foods you eat. Having an apple instead of a cigarette is not only good for your waist but good for your lungs.

The big guns

If diet and exercise alone are not enough, it might be time to bring out the big guns. You can talk to your doctor about medications that can help this process. There are effective medications that replace nicotine or reduce cravings, and can therefore reduce weight gain by reducing excess eating which might be used to compensate for cigarettes.

Be aware, though, that weight gain may occur after you stop using the medications because of the residual cravings, so having an active lifestyle is still important. But don't worry, because this is important for everyone – not just quitters.

Be your own best friend

While weight gain may be a side effect of quitting smoking, it's temporary and can be avoided. And having the munchies shouldn't stop you from reaching your goals because a little weight gain is worth the heartache of disease and death. Remember your doctor can also help you by suggesting strategies to reduce the bothersome side effects of quitting.

You have the power to quit – use it!

More information

For more information on weight gain after smoking, including behavioural interventions, cognitive interventions and pharmacotherapy, see Quitting Smoking: Managing the Associated Weight Gain.

Related Articles:

• Losing the smokes without losing your mind
• Getting some extra help quitting: Nicotine replacement therapy
• Why quit? Smoking up a storm
• Why smokers struggle to quit
• Seven tips to quit smoking this new year
• Is Fear of Weight Gain Keeping Women from Quitting?
• Clues on how to quit, not get fat

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