Pounds vs. puffs: Keep the weight off when kicking the habit

Most smokers know that quitting is one of the best things they can do for their health. But, they also know that kicking the habit is tough. And, for some, it’s even more difficult because they’re worried about weight gain.

It’s true that quitting smoking can cause some people to gain weight. And, being overweight isn’t good for your health. However, the health benefits of quitting are greater than the risks of putting on a few pounds.

In addition, weight gain may not be as much of a concern as you might think. In fact, the average ex-smoker gains only 6 to 8 pounds after quitting. Very few people who quit smoking — about 10 percent — gain more than 30 pounds. And, some people don’t gain weight at all.

People who put on weight may do so because they:

• Feel hungrier. Increased appetite is a common withdrawal symptom that usually goes away.
• Have more snacks or alcoholic drinks. Ex-smokers may miss having something to do with their hands and mouths once they quit. They tend to reach for something — often food — to replace cigarettes. Also, the senses of smell and taste may improve after quitting. So, they may crave sweets, high-fat foods and alcohol more than before.
• Burn calories differently. Smoking temporarily makes the body burn calories faster. After smokers quit, their metabolisms slow for a while before returning to normal. This adjustment period can affect their weight.

Taking control
As you’re kicking the habit, there’s a lot you can do to minimize the chance that you’ll gain weight. For example:

Exercise regularly. Physical activity actually helps cut down the urge for cigarettes. And, it controls the appetite and burns calories. Exercise may even be more enjoyable to you after you quit smoking. You may not have the breathing problems you might’ve had when you smoked. Consider checking with area fitness centers to see if they have programs designed specifically for people who are quitting smoking. Or, find classes at your local community center. For safety’s sake, be sure to talk with your doctor before you significantly increase your level of physical activity.

Limit alcohol. It’s high in calories. And, drinking lowers the chances that you’ll be able to quit smoking for good. When you drink, your resolve may let down and you may decide to “just have one cigarette.”

Choose healthful snacks. Light snacks may mean you’ll be less hungry during the day and less likely to overeat later. Crunchy, low-fat snacks — such as apples, carrots, celery or pretzels — are good choices. Sugar-free gum and mints are low-calorie ways to keep your mouth busy.

Weigh and write. Weigh yourself once a week. That will help you keep track of changes in your weight. But, try not to dwell on small gains. Also, keep a daily food diary so you’re aware of what you’re eating.

Don’t use eating to cope with stress and boredom. There are healthier ways to keep your hands, mind and body busy. Try exercising, enjoying hobbies, taking a hot bath or reading a book.

Ask your doctor about using medicine to help you quit. Some people gain less weight when they use medicine to help them quit smoking. Talk with your doctor about nicotine replacements such as gum, patches, nasal sprays and inhalers. He or she also may be able to offer other tips for quitting.

Remember that quitting smoking is your No. 1 goal. Focus on that first. Once you’re tobacco-free, you can concentrate on losing any pounds you might have gained.