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Addressing your concerns about weight gain

Quitting smoking is often linked to weight gain. You may be worried about putting on weight when you become smoke free. Find out why and what you can do to keep weight gain to a minimum.

Will I gain weight??

Some people put off the decision to give up smoking because they worry about putting on weight. Some people do put on weight, but this is usually only a few pounds. A lot depends on what you do when you stop smoking. Not everyone gains weight, and some actually lose weight.

Why do some people gain weight when they stop smoking?

Nicotine suppresses your natural appetite and makes your body burn calories faster. When you stop smoking, your metabolism begins to adjust back to its natural level, so less calories are used up. This is roughly equal to 200 calories a day, which is less than a bag of crisps! Remember, by raising your metabolism to an abnormal rate, smoking puts unnatural pressure on your heart.

Smoking affects your sense of taste and smell, so food seems tastier when you stop.

Sometimes people replace cigarettes with snacks and sweets or change their normal diet. This might be because they miss having something in their hands and mouth, have cravings for sweet food, or experience a restless/empty feeling which is easy to confuse with hunger.

So if I keep smoking, I won't put on weight?

Continuing to smoke is also no guarantee of a ‘slim future’. With age, smokers tend to become less mobile and are able to take less aerobic exercise, so they don’t use as much energy. Unless they eat less, they also tend to gain weight even though they continue to smoke. Smoking also causes cellulite!

Isn't weight gain inhealthy as well?

It is estimated that you’d need to gain 75 pounds (over 5 stone) to equal the serious risks posed by continuing smoking. The benefits to your health of stopping smoking far outweigh any costs.

What can I do If I'm worried about weight gain

If you want to avoid weight gain, the key is to prepare. A combination of more activity and a healthy diet can help minimise weight changes. Remember, heavy smokers only burn around 200 extra calories a day, so cutting out one bag of crisps, or walking a bit extra can help make up the difference.

It makes sense to eat well from the start. Steer clear of high calorie and fried foods, and avoid snacking on sweets – that way you’ll avoid habits like eating chocolate instead of smoking a cigarette.

Keeping active can also help control weight. Exercise has also been shown to help people quit smoking, and can help improve your mood by releasing good chemicals in your brain. Exercise doesn’t need to be complicated – try taking the stairs instead of the lift, or get off the bus a stop or two early. Go for a 5 minute walk to beat your craving for a cigarette.

Nicotine Replacement Therapy (NRT) can help reduce weight-gain while you are taking it, as some nicotine is kept in your system. Oral types of NRT might be useful to keep your mouth ‘busy’ too!

When you have a craving for something sweet, try a piece of fruit, which has natural sugars. There is some evidence that Glucose tablets (dextrose) can help with cravings and possibly weight. Ingesting one tablet an hour (1 packet a day) can help regulate glucose levels, however this is not recommended if you are diabetic or pregnant. Frequent, small meals are another way to help stabilise your blood sugar.

Remember that once you’ve stopped smoking, you’ll find it easier to be active and lose any extra weight!

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