Changes in Metabolism
Scientists have found that smokers generally weigh less than nonsmokers. Smoking may affect the amount and the types of food that people eat and how their body processes food, causing smokers to have a lower body weight. One of the physical reasons some people gain weight when they quit is because of changes in metabolism. Your metabolic rate is related to how your body burns calories. It regulates the processes by which your body gets its energy from food, which is vital to its overall function.
Smoking speeds up your metabolism. Here’s how it works: Nicotine, just one of the more than 4,000 chemicals in cigarettes, stimulates the central nervous system and other organs. In doing so, it increases the amount of energy you use up. Smoking increases your metabolic rate, so that you burn more calories. When you quit, your metabolic rate slows down to what it was before you started to smoke.
For the typical smoker trying to quit, changes in metabolism may result in a weight gain of 2 or 3 pounds. However, it is the increase in eating, particularly foods high in fat or sugar, that results in most of the weight gain that people experience. The good news is that we can help you with your physical activity and food choices to avoid or minimize this kind of weight gain.
One of the most effective ways to manage your weight after quitting is to increase your level of physical activity. Exercise increases metabolism, and even moderate levels of activity can help you burn fat and improve your overall health. Exercise also improves mood, so increases in physical activity such as walking, swimming, doing yard work or even taking the stairs instead of the- elevator in your workplace can help you stay positive and assist you in the quitting smoking process.
Often raising your level of activity can make a real difference. For example, one study we conducted showed that participating in a regular physical activity program reduced weight gain after quitting and actually increased the chances of quitting successfully. Another study showed that women who report little recreational physical activity have a greater chance of gaining weight after quitting than more active women do.
This is something you can work on before, during, and after you start to quit. Making small adjustments in your lifestyle will accelerate your progress toward your goal of better health, a longer life, and more energy to enjoy it. This way, physical activity can more easily become a part of your daily life and help keep you healthy and smoke-free.
Changes in Eating Style
Healthy eating habits play a key role in maintaining your weight or minimizing weight gain when you quit smoking. Sometimes people gain weight after quitting because of poor eating choices. That is, they simply eat more food, or eat foods that have a lot of fat or sugar. Without the foul taste of cigarettes in your mouth, food may taste and smell better, which could lead to extra helpings at the dinner table. You may also be prone to eating more between meals.
Snacking can easily become a substitute for smoking or a way of coping with cravings or stress. Current research indicates that while quitting, many smokers develop cravings for sweet foods, which may be high in calories, fat, and sugar. In fact, some scientists dunk that nicotine affects the level of blood sugar in the body so that nicotine withdrawal triggers an increased craving for sweet foods.
This includes learning how to eat in moderation and how to eat a variety of healthy foods that will give your body the fuel it needs. You may find that within two to three weeks after you stop smoking, the sharpest nicotine cravings will fade and you will have already started to develop healthy eating habits that can benefit you for the rest of your life.
You can replace a cigarette with healthy snacks and beverages to battle the urge to smoke. Just like smoking, eating is a habit too; no doubt you’ve become accustomed to eating certain foods. Some foods (chocolate, for example) are high in fat, sugar, and calories. So make sure that you’re well aware of the foods you eat and the beverages you drink so that your calories don’t creep up during the day.
There are no forbidden foods in a healthy eating plan, but some foods you will want to eat often, while others should be saved for special occasions. With this plan, there are no fads, crash diets, or fancy gourmet meals that take hours to prepare. Just sound, nutritional diet to help you quit smoking and manage your weight in the process.
