Fear of Weight Gain Ties Many to a Bad Habit

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Surveys show that fear of weight gain keeps many smokers from quitting.  Weight gain after quitting, however, is not universal, and it averages only six to eight pounds in those who do gain.  Moreover, new research is identifying ways to thwart this tendency for weight gain and help would-be quitters focus on the many positive benefits of quitting that are more important.

People who formerly smoked seem to suffer weight gain partly because they eat instead of smoke, and their calorie intake rises.  In addition, when nicotine is removed from their system, their metabolic rate falls a bit and they burn calories more slowly.  One new German study, however, reports that smoking cessation is not always strongly linked to weight gain.  In that study and other new studies, the tendency to gain weight is related to the number of cigarettes someone smoked daily, especially more than a pack a day.  Women may also be less likely than men to gain weight, although they complain far more about their fear of weight gain.

Exercise is one of the most effective tools to avoid weight gain after quitting. Two or three 10- or 15-minute blocks of activity can burn up enough calories to compensate for a drop in a person's metabolic rate.  In addition, by reducing stress and improving a person's mood, regular exercise can decrease any possible emotion-based eating.  In a study of women in one smoking cessation program, those who exercised vigorously three times a week did not increase their calorie consumption.  They were also less likely to gain weight and more likely to remain non-smokers a year later.  Other research shows that 10 minutes of moderate exercise offers a rapid and significant drop in people's desire to smoke and in their withdrawal symptoms.

Snacks and alcohol appear to be the main sources of increased calorie consumption when people quit smoking.  Since drinking alcohol and smoking are strongly linked, it might help people succeed in quitting and controlling their weight if they avoid social situations where alcohol is served during the first few weeks after stopping.  Some people also find that the urge to smoke or eat excessively is easier to handle if they eat small amounts of food several times a day.  This habit prevents their blood sugar from dropping too low.  To satisfy your appetite and urges with this method, the key is to choose balanced snacks, not sweets or chips.

Even if a smoker is terribly worried about weight gain, studies show that dieting at the same time you try to quit smoking is usually ineffective and may even interfere.  When smokers substantially reduce their calorie intake, they tend to smoke more.  A study at the University of Illinois compared programs in which women tackled weight control at the same time as smoking cessation or two months later.  The women had much better results when they began dieting two months after quitting.  Some experts suggest that nicotine gums and inhalers that help people succeed in quitting can provide time to learn habits needed for weight control before any weight gain begins.

It may also be important for smokers to change their attitudes and thought patterns about weight control and smoking.  Researchers at the University of Pittsburgh report that women who participated in therapy groups that helped eliminate unrealistic thoughts about weight and smoking were more successful in quitting and gained less weight than women who focused only on weight control or received social support.  The basic message of the therapy for the successful women was adopt moderation in eating, reduce stress levels, and exercise more.

This message is excellent advice for everyone trying to stop smoking.  It should remind smokers that, along with the health benefits like reducing their cancer risk, quitting is a chance to create a lifestyle of self-care.  By sleeping enough, reducing stress through exercise and relaxation and connecting to others socially, smokers can transition to a smoke-free life that's also more satisfying.