Weight Can be lost, but lungs cannot

By Megan Dean

With the passing of House Bill 2, hopefully many current smokers will consider quitting. Anyone who has kicked the habit, or has tried unsuccessfully, can easily come up with a long list of reasons why quitting is so hard. Beyond overcoming the nicotine addiction, many people will state that they are afraid of gaining weight once they quit. For some people trying to quit, weight gain is a reality, but it is typically fewer than 10 pounds. In fact some may not gain weight at all. The good news is quitting smoking will improve your health immediately and losing any weight gained may not be too challenging.

What causes weight gain?
There are a few explanations for slight weight gain after quitting. First, nicotine acts as an appetite suppressant, meaning smokers tend to eat less and feel less hungry. When the body no longer receives nicotine, appetite will increase. Second, nicotine increases metabolism slightly which makes the body process food more quickly than normal, so after quitting metabolism will slow down. Finally, the ability to smell and taste food improves when smoking stops, making food more appealing. Suddenly former smokers feel hungrier, do not burn as many calories, and begin to enjoy the taste of food and drinks that previously seemed bland. These three physical responses are generally responsible for the weight gain that accompanies quitting.

If you do gain a little weight, it’s still better than smoking.
One important point to remember is a few extra pounds can be lost but if you continue to smoke serious damage to your heart and lungs cannot be fixed later. Most people would have to gain 100 pounds or more to endanger their health in the same the way smoking does. As soon as you quit smoking, you lower your chances of having a heart attack or a stroke and after 10 years of not smoking, your chances of getting lung cancer are much lower. Additionally, you lower your chance of getting cancers of the voice box, mouth, throat, esophagus, intestine, bladder, kidney, and pancreas. The list goes on and on, the important thing to remember is to take the first step to quitting smoking and then work on preventing weight gain or losing any extra pounds after you have successfully quit smoking.

Preventing weight gain
There are simple steps you can take to prevent weight gain or keep weight gain minimal. Make healthy eating and physical activity a part of your quit plan:
• GET MOVING. Include physical activity in your daily routine. Just 30 minutes of moderate activity each day burns calories and helps relieve nicotine withdrawal symptoms, cigarette cravings, and stress. Physical activity doesn’t have to involve a gym or fancy clothes. Be active in your neighborhood, on sidewalks, at local parks and greenways, or malls. Dust off your bike, pull out your roller blades, or pump up your old basketball and get moving. Remember physical activity can be fun!
• EAT SMART. Plan healthy meals including whole grains, fruits and vegetables, lean proteins, and low-fat dairy. Remember to keep portions small and limit sweets, fast food, and alcohol. If you have the urge to smoke after a meal, consider a fruit cup instead, a scoop of frozen yogurt, or a slice of angel food cake. For between-meal cravings, try sugarless gums or candies, baby carrots with fat-free salad dressing, or popcorn without added butter. Also consider tracking your eating habits making note of when, what, and how much you eat. Recognizing what triggers your eating can often make it easier to make changes.

Living a healthier life
Engaging in more physical activity and eating healthier will help you to avoid weight gain after smoking, so don’t let the fear of gaining weight deter you from quitting. The minute you quit, you’ll immediately start living a healthier life. For more tips and tools on how to be physically active and eat healthy foods, log on to www.fitcitychallenge.org. Remember, weight can be lost, lungs cannot.