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Week 11
Yes! About a quarter of ex-smokers actually lose weight. And those who gain tend to average only 5 to 10 pounds. This may be something you’d rather avoid (and you can), but its effect on your health is minimal compared with the effects of continuing to smoke.
Although you're not concerned about it right now, , there are several things you can do to prevent or minimize weight gain after you quit smoking.
Effects of Smoking on Weight
Smoking (nicotine) can affect your weight in several ways. It suppresses appetite, so you may eat less. Smoking also increases your metabolism, so you burn more calories. Smoking is an oral pleasure for many people. Eating can become a substitute for this. Smoking dulls the senses of smell and taste. As these return, the pleasure of eating may increase. Finally, many use smoking as a way of handling stress. For them, eating can become a substitute method.
You are currently using nicotine replacement products during quitting. This reduces your risk for weight gain. But when you stop using it, you may be at increased risk again.
Preventing Weight Gain – Just Find 50
Weight gain or loss is all about changes in the calories you eat and burn. For example, a small change of only 100 calories/day will result in a 10-pound weight gain over a year. So, here's your job:
1. Find 50 calories to cut out of your diet. Do this by looking for sources of fat in your diet that you can eliminate or make a lower fat substitution. Increase your intake of fruits, vegetables, and higher fiber foods. Finally, watch out for alcohol! It's a source of extra calories. It increases the odds of overeating. And it's a strong smoking trigger for many people.
2. Find 50 more calories that you are willing to add to your activity level. Do this by finding ways to waste calories – take stairs, park farther away, take the dog for a walk. Also add short (5 to 10 minute) blocks of activity, like walking, to your schedule. Fifty calories equate to about a ½ mile of walking – about 10 minutes.
To find more information about weight control, visit the websites for the American Dietetic Association, the American Obesity Association, or the Weight Loss Information Network.
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a slight level of nicotine dependence. However, do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
It’s time to put your previous quitting experience to work. The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Over time most smokers build up many habits (even rituals) around smoking. After years of practice, these habits become automatic, and the situations associated with them become triggers for smoking.
, you said you’re confident that you will be successful at quitting smoking, and that losing motivation will not be a problem for you. That’s great! Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
, you think that stress may be a problem for you during your efforts to quit smoking. Learning new skills to manage stress will be especially important.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You say that you tend to smoke when experiencing unpleasant emotions because smoking relaxes you. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you didn't report having medical conditions affected by smoking . However, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Further, consider reading articles about the health consequences of smoking and the benefits of quitting.
, you did report having some medical conditions affected by smoking . Additionally, you said that living a longer, healthier life is a very important reason for quitting. That's great!
, you did report having some medical conditions affected by smoking . Further, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Consider reading articles about the health consequences of smoking and the benefits of quitting.
, you said that being a better role model for your kids and others is not an important reason to be smoke-free . The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
You mentioned, , that gaining weight was a concern for you upon quitting smoking. There are several things you can do to prevent or minimize weight gain after you quit smoking.
You do not feel that this will be a problem for you, . That’s great! But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.