gaining weight while quitting smoking?

Well, I've finally made the decision to quit! Although, I'm a tad bit nervous about gaining some weight while I quit. I've read that smoking burns an extra 200 calories/day, and the simple answer is, just eat 200 calories less, but I'm on a 1200 calorie/day diet, so I don't want to go into starvation mode, so I wanted to get some peoples opinions!

Thanks

double post ftw !

 

Korali

I saw your other post.  To be honest, I wouldn't worry so much about the 200 extra calories as I would about just generally being more hungry. 

And I have to admit that for the first few months you do crave smoking a lot.  But for me it gets less and less (or at least it did the first time).  I actually quit once for a year but thought that I could become a social smoker when I go out with friends to bars....... OH NO.  I now know that I will never ever be a non-smoker.  I will always be a "former smoker."  I keep telling myself that if I even have just one then I will start up again.  At least that keeps me away from them.

Ugh - have to admit all this talk about smoking makes me want to have one.  Happy thoughts - gum, gum where is my gum -- oooohhhh cinnamon stick!  LOL

I quit smoking about 3 yrs ago, and I managed not to gain any weight, but I was REALLY careful with monitoring my eating, I didn't change it, I just made sure I didn't replace cigarettes with food, though I'll admit I occasionally overindulged in wine or drinks when I was out in social situations esp with friends who were smoking around me (that was the toughest thing to overcome). It took well over a year to not want to smoke...the mental addiction lasted a really long time. So yeah, quitting without gaining weight can be done if you're careful. I made sure I kept up with my exercise routine as well.  Quitting is a great decision, I don't regret it for a second, I wish you great luck! :)

Congrats to everyone who has quit smoking and those who are in the process!!! I greatly admire your strength!

I, like a few other posters, feel like I can only deal with one major life change at a time. Although quitting smoking should be the first thing on my list, being vain and wanting to get in shape (plus the misguided notion that I am young and am thus invincible), I was more concerned with losing weight and then trying to quit smoking. Four or five weeks ago I started my "health plan" which first consisted of a change in exercise (i.e. I actually started to exercise) and then changes in my eating habits.

I want my next step to be quitting smoking, but  I just get so nervous about gaining back weight I lost, slowing my metabolism, and blowing my entire 'health plan' by making too many changes at once.

For the last three or four weeks every pack I buy is going to be "my last" but over the years I have gotten into the habits of smoking while driving, going on smoke breaks at school with a couple friends, smoking while I am grading papers (which takes 8 hours and is soooo stressful), and when I am drinking. The drinking one is the hardest to control as many smokers (i.e. cigarettes) can often be found at bars or even among friends.

I know it is hypocritical for me to start a "health plan" and focus on only certain facets of my health and not one of the major contributors to poor health (smoking). I know it has probably been re-hashed several times and I know several of you have been in similar situations-- but how do I actually get the mental energy and strength to break these habits and their association with smoking? Smoking is so enmeshed in my life that even when I run out of cigarettes in the middle of grading papers (which I often do by pulling an all-nighter) at 2am I will drive searching for an open gas station to buy cigs before I return to my papers...sad. Anyway I don't mean to be a whiner, but sharing my struggles has been a bit therapeutic (as has reading all these responses)

Good luck everyone :) Yay for healthy lives!

Good for you...you can do it! I broke free from the nicotine addiction in September 2007 and yes I did gain weight. I was told that I needed to focus on what was going to kill me first and that would've been the smoking. I think I was told that I would need to gain around 80 lbs to do the same damage to my body as the smoking. I did gain around 15-20 lbs. But quiting smoking is a MAJOR accomplishment! It's starting to balance out, I am still around 10 lbs heavier but the stamina I now have is amazing. You will love being a non-smoker!

The reason people gain weight during smoking cessation is for two reasons: 1) nicotine stimluates the metabolism, once you quit it lags a bit. However, this is temporary and it will go back to your 'normal' level within a week or two, and 2) you lose that hand-to-mouth motion. If you compensate for this by something other than eating you will not gain as much weight (chew on a toothpick, suck on a cinnamon stick, use a fake straw cigarette, drink a lot of water).

Also, physical activity helps with cravings. The endorphine rush you get when exercising mimics the 'high' you get after a cigarette - your mind gets that good feeling it's craving.  When I counsel people to quit smoking (as I do every day in my work), I tell them that cigarette cravings last, on average, 5 minutes. So whenever you get a craving look at the clock and tell yourself 'I will think about smoking in 5 minutes, but for right now I'm going to go and do a set of arm curls' (or walk around the block, or run up and down the stairs, or sweep the kitchen floor). If you kill those five minutes by doing something physically active not only will you get your mind off of the craving, but you will burn calories off setting the weight gain. I must throw in one caveat here - when you first quit, the first 3 or so days - it will fell like five minutes of craving, followed by 30 seconds of no craving, followed by another five minutes of craving. It will be frequent and intense, but every day you remain smoke-free those craving will lessen.

If you are conscious about it weight gain associated with smoking cessation it will be temporary. The average person gains 7 to 10 pounds. If you compare successful quitters to non-successful quitters one year later - those who relapsed to smoking keep their weight on, those who quit and stayed quit end up losing those 7 to 10 pounds (in general).

So, you do not have to gain weight when quitting. Just like a fluctuating menstrual cycle weight take those few pounds in stride, increase your physical activity to combate cravings and burn calories and come up with a new hand-to-mouth routine.

 

Original Post by aerowynamore:

Okay new question then! To all of those of you that have quit, CONGRATS, but how long did it take you to be smoke free, and what was the worst withdrawl symptom? I'm using the patch, but I am sooo dizzy and nauseous. Blah. I'm in the right mindset though, no matter what I will not give in, my husband and I want to get pregnant in the next 5 months or so, and I told him that we both need to be smoke free for a few months before we even start trying.

What dose patch are you on and how many cigarettes were you smoking before? You might be getting too much nicotine and that's why you're getting nausea and dizziness.

 

On a side note, keep in mind that the physical addiction to nicotine only lasts three days (so if you go without smoking for three days and without using the patch - do not go back because all of the nicotine will be out of your system and you'd just be reintroducing it, then you'd have to start the whole process over again).  It's the psychological aspect of smoking that most people have the most trouble with. 

It's good to quit smoking.. I did 17 years ago.  My daughter was 9 mths old and I was tired of watching her play and I couldn't interact with her because I was to busy smoking.  I would never have a cigarette in my hand while I was interacting with her or smoke while I was holding her.  I had a chair set up by a window and a fan to pull the smoke out.  So it was real inconvenient to smoke.  One night I got tired of watching my daughter play and decided right there to not smoke again until she was asleep.  Then once she went to bed I put off having a cigarette until the next morning after I got to work, and so on until I just never went back to it.  I kept that same pack of cigarettes in a drawer for 2 years until I moved and found them - then I through them away.  As long as I knew they were there I knew it would be easy to have one and that was exactly why I didn't.  I refused to let that little cigarette have more control over me then my own mind.  What I noticed I missed most was not the tar and nicotine but the hand to mouth motion.  So I added more water (drinking a good amount of water will help to flush your system out of the tar and nicotine), and kept plenty of celery sticks and toothpicks around.  I would eat some carrots but since carrots convert to sugar I was careful about having to many.  I wouldn't chew gum much but you may want to have as many healthy snacks around as possible.  I didn't gain weight when I quit smoking, my weight was about 180 lbs then, it went up a couple of years later and is truly from eating wrong foods. 

Good luck with quiting, I give you a big KUDOS!!!!! 

Hi! and CONGRATULATIONS! I just quit 7 weeks ago, and I feel great. I had put on a bit of 'winter weight' anyway, so not sure what is from smoking and what is from everything else.. I had gum and I tried patches (didn't like them, they made me itch like hell) I had an epiphany during a craving and since then have been all good. I caved twice (one of which was a bad weekend, but it only lasted 2 days then straigh back on the wagon). The second time I caved I was in the city, kept seeing people smoking and bought a pack ($12, my god!) got outside the shop, lit up, smoked half of one and realised I didn't want it. I gave the rest of the pack away and I think that's it for me. Furthermore I feel totally resolute in my quitting now. I can't see me ever smoking again. I think there will always be moments of temptation but I think the first time you have that moment of awakening you're almost there. Since then I just notice that smokers are the definite minority -so it's not actually around you all the time, it stinks, and it involves having to sit outside come wind, rain and hail.

It was only after I quit that someone told me about Allen Carr and his book. Apparently it's amazing and has helped millions of people give up happily and without ANY symptoms (inc. weight gain). According to this guy quitting shouldn't even need will power. Perhaps it's worth looking into. You should be able to get a copy at the library so it wouldn't even cost anything! One of the tricks of the book which I was told about and use is the way you look at other people smoking, I used to see people smoking on the street and think 'Man, it's so unfair, I really want a cigarette, if they can have one why can't I?' - according to the book this comes from the false perception that smokers are happy and that smoking makes them happy. So now if see someone smoking I look at them and think ' do they look happy? are they happy because they are smoking? am I happy? Do I feel happier than them?' - by that point I've walked past them and can move on! But it also makes that stupid 'envy' disappear. It's a whole mentality thing.

Ooh! One more that helps... the other thing I was told from the book is that when you quit you often see it as losing something, or having to stop something you want to do. Like a freedom has been removed. What you have to figure out and believe is that you're not missing anything, you have more freedom, not less. You don't HAVE to worry about squeezing in 5 mins into your schedule for a smoke. You don't HAVE to go to the shop to buy cigarettes 'cos you've run out. You don't HAVE to stand outside of bars, cafes, restaurants, work, etc in the freezing cold on the busy dirty street for a cigarette. You don't have to wash your clothes every time you wear them because they stink.  You don't HAVE to chew gum before talking to people because you smell so much... 

 The other things I have found useful is combining quitting with increasing exercise. That way you feel the benefit, fill your time (otherwise spent thinking about smoking) and help combat the  weight gain. I find it strengthens my resolve, it's also helped me establish social contacts with people who are very anti smoking which puts pressure on you to stay quit. I've been told to drink loads of water but I still can't manage to do that for some reason. I've also sort of stayed away from alcohol because of the smoking thing so that should help.

 Anyways.... congrulations, keep up the good work. If you need to bitch and rant about stuff or need someone to give you a pat on the back and a bit of support feel free to give me a shout! 

Hi. I quit on 1/2/08 with the patch and on the same day began journaling everything I ate. Main goal was to quit without gaining even though I am 20 pounds overweight. I ended up losing 4 pounds but it has been up and down over the past six to seven weeks. I still have an urge to have a cigarette once in a while (especially on weekends). I keep niccorette gum around and a low dosage patch for days that i am feeling particularly weak. Even when I was on the patch, I would eat a piece of nicorette gum during the first few days - not a lot - just one or two here and there to prevent me from lighting up. Each day gets easier and easier. My suggestions: --move your calorie intake to a maintenance level for a few weeks, --focus on becoming an overall healthy person (boosting up my exercise routine also seems to help me.), and --track and journal and tell the world how many hours and days you are smoke-free and how much money you have saved during this time.

Your baby will be very happy that he/she can go home to a smoke-free house! Best of luck!

himantura, you are right on....  You do have to see yourself as a non-smoker and it comes when one see themselves as a non-smoker or having that epiphany.  That was exactly what happened to me.  As I kept putting off having that first cigarette I kept telling myself I'll have it later and each time later just would never come. Then I would start to see me as a non-smoker.  Friends of mine told me I was the worst non-smoker they ever knew.  Just being around cigarette smoke gave me a head ache and sore throat.  I know it was my defense system kicking into play.  I hate the smell and can't believe I wasted so much money on perfume to just have the cigarette smoke overpower the scent.  My eyesight seemed clearer.  When I went to the park I was amazed at how green the grass was and how clean the air smelled and I lived in New York City!!.  I was once told that there are two personalities in the world - 1 - the addictive personality and 2 - the non-addictive personality.  I know I am the 2nd.  I agree it has nothing to do with will power, once you have made up your mind success is there for you to take.  The problem most people have with quiting is actually deciding to do it and being committed to success.  Once you make excuses and have a cigarette then you have not really committed to quiting.  That's not to say stop trying because each time you try you get that much closer to succeeding. 

Smoking actually makes your nervous system worse.  Smoking also makes your heart work harder. Smoking also depletes your system of vitamin C - after each cigarette, you would have to eat about 25 oranges to replace the vitamin C you lost.  Smoking smells bad, and it's ugly - not attractive.   Smoking and driving can be hazardous. 

For those who want to quit - you have to change your habits.  You have to fill your time with healthy habits like exercises and drink plenty of water.  Water helps with the first few days flush your system out of the tar and nicotine.  I didn't stop drinking my coffee or reduce my cups.  But for most the caffeine could be a stumbling block since most people including myself enjoyed smoking with a cup of coffee.  That's when your mental image of yourself has to be in the front of your mind.  Not all coffee drinkers smoke.   My biggest hurdle was when I would go to a night club - drinking and smoking went hand in hand.  That was when I would break down and smoke when I tried to quiet before.  So be aware of these pitfalls and decide what you are going to do before hand to stay committed.   I don't see me as a smoker and sometimes can't believe I ever was.  But like with any addiction you always have to stay focused and keep your mental image strong.  Just know you smell better, have better clarity, and you have better health. 

first off, congratulations! quitting smoking is one of the most positive changes one can make in his or her life. i snuck a peak at your profile, as well - and that even increases the kudos! it can be even harder to quit smoking when you're "married to the military" ... and you've had such great success with your weight loss thus far!

(now the "please-don't-take-offense" part:) i'm far from an expert, but i find it really hard to believe that smoking burns an extra 200 calories a day. what COULD burn those extra calories is walking outside to where you smoke, standing for five minutes moving your arm, and then walking back inside. the actual act of pulling cigarette smoke through your lungs shouldn't burn anything more than normal breathing, and while there might be a slight discrepancy due to the nicotine rush that ensues (may raise body temp and therefore burn a few more calories), i doubt that the changes are anything more than fleeting.

i quit smoking eight months ago and worried, just like you. i didn't want to make it too hard on myself (you know, lose a work break *and* a smoke), so i'd go outside with my coworkers. (hey hey, still getting in that exercise going down and up the stairs!) when i didn't have smoking to focus on anymore, i found that it was much easier to focus on things such as healthy snacking - i had veggie breaks instead of smoke breaks. eventually, i had more energy and was motivated to join a gym. bottom line: everyone's experience is different, but my quitting was accompanied by a 15-lb (to date) weight loss and a very positive change in lifestyle. best of luck to you!

Hi:

I quit smoking 2 months ago and i have gained 20 pounds.  i must admit for the first month i didn't watch what i ate.  but now for the past 3 weeks i have been watching my diet like a hawk and exercising every day and i still gained 3 pounds.  i don't know what i'm going to do.  i am now at 128 pounds and only 5 foot 2 so i can't afford to gain any more weight.  right now smoking is looking very tempting.