Smoking Cessation and Your Weight

If you are a smoker and have ever tried to quit, you may have been deterred by the fear of gaining weight. Some people even use smoking as a way to help control their weight.

Studies show that when people quit smoking, small and incremental gains in weight are indeed possible, partly because smoking can increase metabolism enough to burn as many as 200 additional calories per day.

In addition, the nicotine in cigarettes acts as an appetite suppressant by slowing the release of insulin in the body and thus creating a state of hyperglycemia, which lessens feelings of hunger.

In addition, smokers may not succumb to the mid-afternoon munchies as often as the rest of us do, since they can use a cigarette as a distraction.

Nevertheless, as long as weight gain is not excessive, the benefits of stopping smoking far exceed the risks of putting on a few extra pounds.

But, there's one caveat: If after you quit smoking you are thinking about continuing to use nicotine gum to help curb your appetite, you may want to reconsider. Used over extended periods, nicotine has been shown to increase harmful LDL cholesterol, a risk factor for heart attacks and strokes.

If you are planning to kick the habit and are concerned about possible weight gain, consider the following:

• Find a new habit that avoids food. A great choice is doing something active but therapeutic, such as gardening or yoga.

• Up your activity level. Follow the same tips that dieters do to counteract a slowing metabolism, such as taking a flight of stairs or parking at the far end of the parking lot to add some extra activity to your day.

• Keep track of your food intake. Consider keeping a food diary so that you can keep tabs on how many calories you consume at each meal.