You need to quit smoking but you're worried about the weight gain. It's true that most people who quit smoking experience a weight gain of around six pounds on average. If the focus shifts from smoking to eating, the weight gain could be even more substantial. Since the risks of long term smoking to your health are even greater than the risk of being slightly overweight, it's important to make smoking cessation a priority. Fortunately with some discipline and planning you can quit smoking and not gain weight.
Why do most people gain weight when they quit smoking? The nicotine in tobacco is thought to activate the metabolism prompting the body to burn calories and fat more rapidly. In fact, nicotine allows the body to burn around two hundred more calories per day than it would in a nonsmoking state. Fortunately, this two hundred calorie excess can be compensated for with careful planning, allowing you to quit smoking without the burden of weight gain. Here's how:
Drink Water and Green Tea
Carry around a jug of purified water with you everywhere you go. When the urge to smoke strikes you, take a swig from your water jug. This will not only help you resist the urge to smoke by keeping your hands occupied, it'll also give you a sense of fullness so you eat less. If plain water is too boring, add some fresh lime juice or get a calorie free flavored water.
Another excellent alternative to water is green tea. People who drink at least four cups of green tea per day have been shown to burn up to 160 more calories per day than those who don't. This can compensate for much of the metabolic increase associated with smoking. Just be sure to drink your green tea unsweetened or with a calorie free sweetener.
Use Nicotine Replacement
Studies have shown that people who quit smoking using a nicotine patch or nicotine gum are less likely to experience weight gain. The nicotine found in these smoking aids helps to suppress hunger and reduces the tendency to substitute food for cigarettes. Use of a nicotine replacement aid can also make smoking cessation less of a challenge.
Substitute Movement for Smoking
When the urge to reach for a cigarette strikes you, go for a brisk ten minute walk. Not only will this help you resist the urge to smoke, it'll burn off calories and help to prevent the weight gain associated with smoking. Three to four brisk walks per day can easily burn an additional 200 calories per day which should compensate for the metabolic effect lost with smoking cessation.
Plan A Substitute For Cigarettes Other Then Food
Before you quit smoking, choose a substitute for cigarettes that's calorie free. This can be a cup of coffee with a calorie free sweetener, sugar free gum, or a cup of green tea. When the urge to smoke strikes, this can be your diversion. It'll also keep you from reaching for a high calorie snack.
With a bit of planning, you can kick the unhealthy smoking habit and not pack on the pounds. Just imagine how clean your lungs will feel when you throw away that last pack of cigarettes!
