Smokers develop a lifestyle that revolves around smoking rather than eating or exercising. But its also true that smoking helps you keep your weight down (if at great cost to your heart and other organs, not to mention your appearance and smell). As a smoker, your body gets used to these facts:
- Smoking burns calories. Smoking elevates your heart rate and increases your metabolism; when you quit, you burn about 100 fewer calories a day. After quitting, it can take weeks or even months for your metabolism to rebound.
- Smoking suppresses hunger. Nicotine causes the liver to release glycogen, which raises your blood-sugar level slightly and suppresses appetite. Until your metabolism adjusts, expect to gain about a pound a week.
- Smoking makes you feel good. Nicotine increases the levels of dopamine (a chemical associated with pleasure) in the brain. High-calorie treats, such as candy and cookies, produce much the same effect, so after quitting, you may be tempted to replace cigarettes with food. Alcohol boosts dopamine levels as well, and studies show that alcohol use tends to increase after quitting. This mechanism may explain why bupropion (Zyban), an antidepressant that works on the brains dopamine system, has shown to be helpful for smoking cessation.
- Smoking gives you something to do with your mouth and hands. Eating does the sameand makes you feel less deprived by your decision to quit.
- Smoking dulls your taste buds. After you quit, food begins to taste and smell better, so you may find yourself wanting to eat more.
- Smoking is reliable when other things are not. People use both cigarettes and food as a way to deal with boredom or stress, as a reward, or as a crutch in social situations.
Dont think about your weight so much
Experts recommend focusing on the quitting process first and getting to the matter of your weight later on. "If youre dieting while youre trying to quit, theres too much deprivation going on," says Perkins. Obsessing about keeping weight off while attempting to quit may even be counterproductiveon both fronts.
Once youve congratulated yourself for quitting smoking (and given your body a few weeks to settle down), its time to work on replacing your bad habits with some good ones.
- Conquer your smoking triggers. For example, if you were used to smoking after a meal, get up from the table and brush your teeth instead.
- Sidetrack that oral fixation. Experts recommend chewing celery, carrots, sugar-free gum or candies, or playing with a straw or toothpick.
- Try cognitive-behavioral therapy. This can help you focus on taking care of yourselfquitting first and then working on weight control.
- Eat smaller, more frequent meals to increase your metabolism and avoid getting so hungry that you overeat.
- Eat high-protein, high-fiber foods because they fill up your stomach more (and because theyre better for you).
- Exercise. Instead of going to smoke or grab a high-fat snack, take a walk or go to the gym. Keep in mind that moderate exercise, such as a walk during lunch, will actually decrease your appetite, because as you exercise fat breaks down and enters your bloodstream. The extra muscle mass you gain by exercising will also help increase your metabolism, not to mention that exercise helps you deal with stress, boredom, and tension.