A few months ago, I met with a patient who wanted to quit smoking. Her major fear was that she would gain weight after quitting as this had happened to her in the past. Well, she’s not alone as I have heard this time and time again. Weight gain is very commonly cited as a barrier to smoking cessation.
Yes, we know that with weight gain comes an increased likelihood of medical problems, depending on how much weight you gain. There is also the issue of self confidence with the extra pounds. Another real issue, however, is the possibility of going back to smoking because of the weight gain.
Many people use weight gain as an excuse to go back to smoking. I’ve heard people say I gained 10 lbs after quitting, I don’t like it, so I’m going back to smoking.
A study showed that for those who gain weight after they quit smoking, the average weight gain tends to be about 8-12lbs during the first year. However, some people may gain even more than 17lbs and this can occur as quickly as within the first 3 months of quittting. Also, older people gain the least amount of weight.
So, why do people gain weight when they quit smoking? The truth is that it is really complex and we don’t know exactly why. There are a few theories though. One of which is that nicotine increases your body metabolism so when you stop smoking, your body metabolism slows down a bit.
Nicotine from cigarette smoke burns about 200 calories in 24 hrs. Also, for some people, smoking is a substitute to eating.
Interestingly, there are reports that show that in the 1900s, some tobacco companies put appetite suppressants in cigarettes so that people who smoked would eat less and they could advertise their cigarettes as being able to suppress your appetite and keep you slim.
When some people stop smoking, they replace the nicotine reward with food reward because they are no longer getting that nicotine reward. One of the reasons for this is because foods high in sugar and fat increase dopamine and activate the reward center in the brain similar to what nicotine does.
So what happens is that the sugar takes the place of nicotine and you end up eating a lot of junk food which leads to weight gain.
Bupropion, nicotine replacement therapy and Chantix are medications that help you quit smoking. Bupropion has been shown to weaken the food reward and suppress weight gain. Studies however show that bupropion only appears to delay the weight gain as you may gain weight after you come off the medication.
This delay in weight gain is also seen when you use nicotine replacement therapy like the patches, gum and lozenges. So really, there is no evidence that any of the medications that help you quit smoking help with decreasing weight gain after one year.
Bupropion may be the most effective, especially if combined with counseling to help with weight control.
I’m not super big on diets in general and I feel that you are better off focusing on healthy living. In fact, some studies have shown that going hungry is associated with stronger urges to smoke. Your focus should be on Wellness, not Weight. Focus on lifestyle changes such as healthier nutrition, exercise, sleep, stress management, relationships and avoiding harmful substances.
There is evidence that exercising reduces cigarette cravings and withdrawal. Exercise also helps with weight control. Exercise also occupies your time, keeps you busy, builds your confidence, and reduces the feelings of tension, anger and irrtability.
Exercise releases endorphins which are sometimes known as “happy chemicals” and these give you a sense of well being.
When it comes to weight gain, most studies have shown that the best way to keep your weight in check is by identifying and resolving tempting situations.
I’m not a big believer in the will power theory. Many people say they can’t quit because they don’t have the will power. You have to understand that because a friend quit cold turkey does not mean that will also work for you.
It is essential for you to have the necessary support and make real practical plans to quit, otherwise the nicotine cravings will wear you down and lead you to grab a cigarette. In a similar manner, to ensure you keep your weight under control, you need to identify and resolve tempatations, make practical plans to eat healthier and get more active, and also get support in this journey.
Also, it is important to set your expectations right. Which is better? Gaining a few pounds vs being at risk from all the negative effects of smoking? ……but… you can put things in place to prevent weight gain!
Resolve to quit today. Resolve to put things in place to ensure you control your weight.
