Does the fear of weight gain outweigh your will to quit smoking? It doesn’t have to.
Weigh-Less reveals how to put out your final cigarette, without sacrificing your waistline.
Why would I gain weight?
Because smoking acts as an appetite suppressant and slightly increases the speed of your metabolism, when you quit smoking, your appetite and metabolism will naturally return to normal.
This may lead to you eating more and burning fewer kilojoules. In addition, your body’s ability to smell and taste food improves greatly when you quit smoking, and this can make food seem more attractive.
Also, if you substitute a snacking habit for your smoking habit, the kilojoules will add up quickly.
How much weight will I gain?
A recent study published by Henri-Jean Aubin, a professor of psychiatry and addiction medicine, found a mean increase of 4-5kg in body weight after 12 months of cigarette abstinence, with most of the weight gain occurring within three months of quitting.
Variation in weight change is large however, with about 16 percent of quitters actually losing weight and 13 percent gaining more than 10kg. You either know and don’t care about the harmful consequences of smoking, or you know and are simply struggling to quit.
If you fall into the latter category, we give you smart strategies to not only stop smoking, but also, do so without the risk of putting on weight.
Ready, Steady, Quit
So, are you tired of being banished to the corner end of restaurants and friend’s gardens because you’re a smoker?
Are you tired of having yellow stained teeth, stinking clothing and an empty wallet?
If you have answered ‘yes!’ then try this three-step smart strategy to finally put down your lighter once and for all.
Ready: Set a ‘quit’ date. If you smoke at work, try quitting on a weekend. If you smoke mostly when relaxing or socialising, quit on a week day. Take the time to identify your personal reasons for quitting and identify any potential barriers (for example, if your partner smokes you need to come to a compromise.) Identify coping strategies that work for you and are in no way related to smoking: playing a sport, gardening, going to a movie or even spending time with a friend that hates smoking.
Steady: Stock up on oral substitutes such as sugar-free gum, sugar-free mints or carrot sticks. As you get closer to your ‘quit’ date, start to avoid people and places that tempt you to use tobacco.
Quit: You’ve made it through the first day – now what?
Manage your stress wisely. Make certain you get enough sleep, exercise regularly and eat your daily quota of fruit and veggies that are packed with stress-busting anti-oxidants.
Meditation and stress-reducing exercises such as yoga are also good options.Tell your family and friends that you are quitting so they can support you.
You may experience dizziness, headaches and coughing once you have stopped. This is completely normal and should improve after two weeks.
Smokers often have a quick smoke to ease these side-effects. Don’t rely on cigarettes because one will simply lead to another…
If you feel like you are on the verge of giving up, tell yourself to wait for at least 10 minutes. Often this will allow you to move beyond the urge for a cigarette.
Top tips to quit without the weight gain
• Have healthy snacks on hand for when you feel the need to light up – munching on a carrot or a few cucumber slices is a much healthier alternative.
• Make sure you stay hydrated. Every time you feel like having a cigarette have a glass of cold water. This will not only keep you hydrated but may distract you long enough that the craving subsides.
• Take up a sport. Now is the perfect time to exercise your lungs! Exercise has the added advantage of helping you prevent gaining the extra kilo’s you may be worried about gaining.
• If you are really struggling with cravings speak to your doctor about medicated patches or oral medication that may assist you in your healthy lifestyle change.
• Keep your toothbrush handy and give your pearly white a good cleaning every time you crave nicotine. You will be polishing your way to a brighter smile!
• Keep your hands busy. If you miss the feeling of having a cigarette in your hand, hold something else – a pencil, a paper clip, a coin or a stress ball.
• Eat four to six small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent the urge to smoke.
• For many drinking alcohol and smoking go hand-in-hand, so if you can’t resist the urge to reach for a box of cigarettes when having a glass of wine then avoid alcohol for the first few weeks. By doing this you I’ll also be avoiding drinking unnecessary, liquid kilojoules.
Getting rid of your bad smoking habit doesn’t mean that you have to gain a bad eating habit.
If you feel that you may need help in adapting to or transitioning into a new, healthier lifestyle, why not give Weigh-Less a call on 0861 100 551 or visit our website at www.weighless.co.za to discover a Group near you!
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