You want to quit smoking, but you're worried about gaining weight. Your concern is well-founded -- research suggests that most people who quit gain weight. But that amount is generally less than 10 pounds, says Dr. Robert Reid, a spokesperson for the Heart and Stroke Foundation, and associate director of the smoking cessation clinic at The University of Ottawa Heart Institute.
Although women, heavy smokers and people under the age of 55 tend to gain the most, "The benefits of quitting still vastly outweigh any health risk associated with gaining a few extra pounds -- even up to 30 or 40 pounds," says Reid. "The reality is that more than 50 per cent of people who are regular smokers will die from a smoking-related disease. If you can stop smoking, that risk will be reduced, and in some cases can be completely reversed."
Why does quitting result in weight gain?
The two main reasons for putting on weight are the loss of nicotine and the increase in food intake. "Nicotine has a stimulatory effect on metabolism," explains Reid. "When people don't have that stimulation any longer, metabolic rate falls a little bit. The second cause is that people often compensate for not smoking by consuming a little more; partly because food tastes better and there's more of a sense of smell, but also because people have less to do with their hands and mouth at the same."
How can I avoid weight gain?
There are a few strategies you can take to help outsmart the pounds:
1. Start moving: The best thing you can do is to be physically active. "Part of it is to counteract the potential weight gain, and part of it is to have a substitute for smoking, which is really more of a healthy alternative," explains Reid. Aim for three 45-minute sessions, three times a week.
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